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
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