WARM UP
3rds
250m row
7-KB clean(L)
10-goblet squat
7-KB clean (R)
STRENGTH
4 min of power cleans
rest 1 min
2 min of power cleans
rest 1 min
2 min of power cleans
In the 1st 4 min pick a weight
you can handle for reps. Don't
have to be touch-n-go but
must move deliberately.
Add weight for the next rd of 2min
then add weight again for the next
rd of 2. DO NOT ADD WEIGHT MID ROUND.
WOD
3-6-9-12-9-6-3
Hang power clean(135-95)
ring pull ups
eXpress WOD
eXpress WARM UP
WOD
4rds
9-Ring rows (elevated feet)
7-DL(BW)
5-Box jump(24/20)
400m run