Loading:
2 sets:
4 squat cleans
– Touch-and-go reps.
WOD: 4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (20/24 in)
9 squat cleans (95/135 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
Intermediate: 4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (16/20 in)
9 squat cleans (65/95 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
Beginner: 4 x AMRAP 3:
12 AbMat sit-ups
9 box jump-overs (12/16 in)
6 squat cleans (35/45 lb)
Max plank hold in remaining time
– Rest 3:00 between AMRAPs.
– Every :05 of plank hold is 1 rep.
Home Workout: 4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (20/24 in)
9 dumbbell squat cleans (35/50)
Max V-ups in remaining time
– Rest 3:00 between AMRAPs.
– Use two dumbbells.
Cool down:
1 set:
1:00 child’s pose
:30 cobra stretch
:30 pigeon stretch/leg