-Warm Up-


2 rounds


5 inchworms + push-up

10 bottom half burpees

5 broad jumps

5 single arm Kb Squat Cleans (Each side)


Then


*athletes can ski/bike/row

We want to spike the heart rate before the WOD


4 rounds (in a row)


:50 bike (Slow)

:10 second sprint



-WOD-


For time: 8 minute cap


3-6-9-12-9-6-3


Hang squat cleans

Bar facing burpee bar hop


-Strength-(Post WOD)


Clean and Jerk


1-1-1-1-1-1-1-1-1-1


*building in weight