-Warm Up-

 

2 rounds

 

10 groiners (5 per side)

8 Samsun lunges (4 per side)

6 single arm sotts Press (3 per side)

4 jump squats

 

 

-Strength-

 

Power Clean + push jerk

 

2-2-2-2-2-2

 

 

-WoD-

 

In 15 minutes

 

0:00-3:00

 

Run 400 remaining time max Wall Balls

 

Rest 1 minute

 

4:00-7:00

 

Run 400 remaining time max clean and jerk

 

Rest 1 minute

 

8:00-11:00

 

Run 400 remaining time max wall balls

 

Rest 1 minute

 

12:00-15:00

 

Run 400 remaining time max clean and jerk