October 4 2021

Warm Up:

3x

1 Min bike/row

5 Muscle clean and press

5 DB Squat Cleans

5 Box jumps

20-3- Sec HS Hold

WOD:

14 Min E2 Min

Sets 1-5 = 2 High Hang Squat Cleans + 2 Hang Squat Cleans (3 @ 60%, 2 @ 65%)

Sets 6&7 = 1 High Hang Squat Clean + 2 Hang Squat Cleans (70%)

METCON:

4 Rounds

2:30 Min to get

L3 -

14/10 Cal Bike//16/12 Cal Row

10 Burpee Box Jump Overs

Mas Rep DB Thrusters 35/25

1 Min Rest

L2 -

12/9 Cal Bike//14/10 Cal Row

8 Burpee Box Jump Overs

Mas Rep DB Thrusters 35/25

1 Min Rest

L1 -

10/8 Cal Bike//12/9 Cal Row

10 Burpee Box Step Ups

Mas Rep DB Thrusters 25/15

1 Min Rest