Thursday 2/23/17

WARM UP
Trainer’s Choice

FIRST…
Every 2 Minutes for 10 Minutes:

3 Deadlifts + 2 Hang Power Cleans + 1 Power Clean
20 Abmat Sit Ups or 10 GHD Sit Ups

*Build up in weight.  This complex should be challenging weight.

WOD
AMRAP 18 minutes of:

60 Calorie Row
50 Toes to Bars or Knees to Chest
40 Box Jumps
30 Power Cleans
20 Pull Ups

LEVEL 1:
20/24″ Step Ups or Box Jumps
35/45lb Power Cleans
Ring Rows or Assisted Pull Ups

LEVEL 2:
20/24″ Step Ups or Box Jumps
55/85lb – 65/95lb Power Cleans
Assisted Pull Ups or Pull Ups

LEVEL 3:
20/24″ Box Jumps
95/135lb Power Cleans
Chest to Bar Pull Ups