-Warm Up-

 

2 rounds

 

8 reverse lunge with Over head reach

4  med ball tall cleans

8 lateral step ups

4 single arm KB thruster (each arm)

30 doubles / singles

 

-Strength-

 

Squat Clean building to 80-85% of the heaviest weight you plan on cleaning

 

3-3-3-3-3

 

-WOD- 

 

0:00-3:00

15 HSPU

30 Doubles

10 squat cleans

 

3:00-6:00

15 HSPU

30 Doubles

8 squat cleans

 

6:00-9:00

15 HSPU

30 Doubles

6 squat cleans

 

9:00-12:00

15 HSPU

30 Doubles

4 squat cleans

 

12:00-15:00

15 HSPU

30 Doubles

2 squat cleans