warm up / movement prep

  • toes to bar progressions
    • 10 kips
    • 5 strict/knee raises w/pause at top
    • 5 toes to bar/knee to elbows w/kip
  • clean & jerk
    • empty barbell warm up
    • 3 x 3 : build higher than WOD weight.

14-min amrap

3, 6, 9, 12, 15, 18…..etc.

  • clean & jerk (135/95)
  • t2b

*RUN 200m after each set*

at min 14:00 – 20:00

max out clean & jerk