Warm Up
3 Minutes Cardio or Foam Rolling or Physio Exercises
– Into –
Round 1
8 Inchworms
15 Pvc Push Press
15 Pvc Muscle Clean
Round 2
8 Inchworm to Push-up
10 Empty Bar Strict Press
10 Empty Bar Muscle Clean
Round 3
8 Step-up Burpees
10 Empty Bar Push Press
10 Hang Power Clean
– Into –
5 Deadlift-Shrugs With PVC
5 Deadlift-High Pulls With PVC
5 Hang Muscle Cleans With PVC
5 Hang Power Cleans With PVC
5 Muscle Clean With PVC
5 Power Cleans With PVC
WOD
For Time
COMPETITIVE
16-14-12-10 Reps
Push Press @95/65
Burpee Over Bar
Clean and Jerk @95/65
PERFORMANCE
16-14-12-10 Reps
Push Press @65/45
Burpee Over Bar
Clean and Jerk @65/45
LIFESTYLE
12-10-8-6 Reps
Dumbbell Push Press
Step up and Down Burpee or Elevated Burpee
Dumbbell Clean and Jerk