Friday 2.15


Strength: Clean Complex
6 sets of 1 Clean Pull + 1 Squat Clean + 1 Thruster + 1 STOH

WOD: 2 Rounds
20 Hang Power Clean 95/65
30 Wall Ball 20/14
60 Double Unders

After last round immediately perform 30 STOH.


Core: 21-15-9
Hollow Rocks
Russian Twists (each side)
Hanging Knee Tucks

Conditioning: 15m AMRAP
20 KB Swings 53/35 eye high
30 Wall Ball 20/14
40 Double Unders/80 Singles

The Program

1. Strength and WOD

2. 3 Rounds
Row 1000m
rest 1:00
30 Burpees

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