-Warm Up-

2 rounds

5 inchworms + push-up

10 bottom half burpees

5 broad jumps

5 single arm Kb Squat Cleans (Each side)


*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


For time: 8 minute cap


Hang squat cleans

Bar facing burpee bar hop

-Strength-(Post WOD)

Clean and Jerk


*building in weight