Warm Up:

100M Run

8 box step ups

100M Run

8 Box jumps

10 Burpees

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, strict press, front squat, high hang squat clean, Push Press, squat clean from above the knee, squat clean from shin, push jerk

S/S/S:

Clean w/2 sec pause at bottom of knee

2X75%, 2×80%, 1×85% Do 1 Jerk at the end of every set

Make sure you don’t lose tension when holding the bar at the knee for two seconds.

WOD:

Every 3 min for 15 Min

200m sprints

10 Box Jumps (30/24)

Any time left after box jumps is rest until the end of the 3 min.

Scaling:

Run -> 250M Row

BJ -> 26/22 -> 24/20

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Heel cord mash x 2 min per side