WARMUP
3 rounds
30 sec hang clean (bar)
30 sec sit up
30 sec ring row
30 sec rest
STRENGTH
Power Clean
2-2-2-2-2
WOD
11 min Ladder
Power Clean x 3's (135/95)
Assault bike x 5's
Example:
3 cleans / 5 cal bike
6 cleans / 10 cal bike
etc.
eXpress WOD
eXpress WARMUP
WOD
Max Rounds 20 Min
Single KB (53/35)
10 suit case dead lift
8 cleans
6 snatch
4 thruster
2 press
Round is complete when
you do both left and right hands