Warm Up:

30:15 x 1

• Jumping Jacks
• Inch Worms
• Active Sampson
• Wide Stance Inch Worm
• Air Squat
• Plank Push Ups

20:10 x 4 ea

• American Swings + Prisoner Squats
• Hanging Kip + Band Rows

Mobility

• LAX Tricep (90/90)
• Banded Front Rack (90/90)

Strength

15 Min – Work up to a heavy single Power Clean + Split Jerk

– record weight on board

WOD

#1 – 4 Minutes – Get as far as you can:

• 65lb/95lb Clean + Jerk 2.3.4.5.6…….
• Box Jumps 2.3.4.5.6…….
• MB Sit-Ups 2.3.4.5.6……

Rest 4 Minutes

#2 – 4 Minutes – Get as far as you can:

• 55lb/85lb Clean + Jerk 2.3.4.5.6……
• Box Jumps 2.3.4.5.6……
• MB Sit-Ups 2.3.4.5.6…..

Rest 4 Minutes

#3 – 4 Minutes – Get as far as you can:

• 45lb/75lb Clean + Jerk 2.3.4.5.6……
• Box Jumps 2.3.4.5.6……
• MB Sit-Ups 2.3.4.5.6……