Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
– Into –
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups
WOD
For Time
COMPETITIVE
20 Power Cleans (155/110)
40 Sit-Ups
60 Box Jumps
PERFORMANCE
20 Power Cleans (115/85)
40 Sit-Ups
60 Box Jumps or Step-Ups
LIFESTYLE
20 Power Cleans
40 Sit-Ups
60 Box Step-Ups