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02.7.2022

WARM UP

1 ROUND

:30 Cardio Easy

20 Single Unders

10 Barbell Hang High Pulls

Into

2 ROUNDS:

30 Cardio Moderate

20 Single Unders

10 Barbell Hang Muscle Cleans



SKILLS

EVERY 2:30 x 3 SETS*

:30 Cardio Sprint +

2 Hang Muscle Clean +

2 Hang Power Cleans

*Start light and build each set



WOD

Three 5-minute AMRAPs in 17 minutes

From 0:00-5:00, AMRAP of:

40 Single unders

15 Hand Release Push-Ups

Rest 1 minute

From 6:00-11:00. AMRAP of:

40m Farmer's Carry

15 Kettlebell Goblet Squats

Rest 1 minute

From 12:00-17:00, AMRAP of:

15/10 calorie Bike

15 Ring Rows

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