WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2 MINS.
5 PUSH JERKS (FROM THE FLOOR); ASCENDING

WOD
#1) FOR TIME:
30 DOUBLE UNDERS (MOD. 2:1) BETWEEN THE BARBELL MOVEMENTS
25 DEADLIFTS 165/115 (RX+ 205/135)
15 POWER CLEANS
10 FRONT SQUATS
5 PUSH JERKS
20 DEADLIFTS

OR

#2) FOR TIME:
50 DEADLIFTS 115/75
30 POWER CLEANS
20 FRONT SQUATS
10 PUSH JERKS
40 DEADLIFTS
60 DOUBLE UNDERS / MOD. 120 SINGLES

COOL DOWN