PRIMER:
9 Minutes For Quality:
12 Cal Row
9 Push Ups
6 Empty Barbell Hang Squat Cleans
STRENGTH:
EMOM x 10
Odd: 30 Double Unders or Double Under Practice
Even: 2 Squat Cleans (climbing in weight)
GYM WOD: Stamain Cycling Squat Clean
21 Squat Cleans @ 155/105
15 Squat Cleans @ 225/155
9 Squat Cleans @ 275/185
Time Cap 12 Minutes
AT HOME WOD:
Dumbbell Version:
40 DB Squat Cleans @ 35/20
30 DB Squat Cleans @ 50/35
20 DB Squat Cleans @ 70/50
Bulletproof Shoulders:
40 Goblet Squats @ 35/20
30 Goblet Squats @ 50/35
20 Goblet Squats @ 70/50
Bodyweight:
400M Burpee Broad Jump for time