SWOD
Every 2 minutes for 12 minutes (6 sets), complete:
Clean & Jerk x 2 reps
*increase load each set
**if you fail, reduce weight by 20% and work on form for the remaining sets
WOD
12 rounds, alternating between Station 1 and Station 2:
(60 sec on : 30 sec off)
Station 1…
100m Sprint
Max Power Cleans (135/95)
Station 2…
25 Double Unders
Max Push Presses (135/95)
……….
BURN
45 sec on / 15 sec off x 8 minutes each couplet:
Set 1
Seesaw Boat DB Boat Press
Seesaw Floor Press
Set 2
Alt. DB Press
DB Dead Row
Set 3
RDL to Goblet Squat
Single-arm Clean to Lunge
