(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min
Then group warm up all together: 200m jog, 5 push-ups, 5 MB squat cleans, 5 v-ups, 5 box jumps/step-ups, 10 BB deadlifts, 5 DB hang cleans
SOD
6 min EMOM:
7 Deficit Push-ups (45/25)
7 MB Squat Cleans
*Perform Pushups and MB Cleans in the same minute.
*Scale up to 9 and 9 if desired, only if the 14 reps can be completed within 30 seconds each minute.
WOD
2 Rounds for Max Reps: 1 minute at each station w/ 2 min rest between exercises: (28 min total)
V-ups
Box Jumps (24/20) (50+ 20/18 blue mat))
Deadlifts (155/105) (50+ 115/85)
Russian Twists 25lb (50+ 15) bumper plate
Dumbbell Hang Cleans (50/35) (50+ 35/25) (in each hand)
