WOD
Warm-up
3 Sets
20′ Spiderman w/ Twist
10 Strict Knee Raises
20′ Burpee Broad Jump
15sec Bike Sprint
Rest 1 Minute
Strength
EMOM for 10 Minutes
1 Pause Power Clean (right below knee) + Power Clean
(building up in weight as able)
Conditioning
EMOM for 16 Minutes:
(1) 1.1.1 Power Clean + 5 Deadlift (155/105) | (185/125)
(2) 10 T2B + 5 Burpee to 6″ Target
(3) 1.1.1 Squat Clean
(4) 30 DU | 50 DU
Total Possible Reps Each Round: 56 | 76
1.1.1 = cluster reps (singles)