Group Warm up
EMOTM – Every minute on the minute, Complete one power clean. Add weight every minute until failure. If you fail take the weight down to last completed rep and finish strong.
WOD ( Workout of the Day )
EMOTM for 30 minutes
1.) 150ft sled push – heavy
2.) 3 Power Cleans + 3 Front squats @ 60% of your 1rm power clean from today.
3.) 8 burpee box jumps (24/20")
* The sled push should take 30/40 seconds tops. You should aim to do the 3 power cleans and 3 front squats unbroken.
*All workouts can be scaled on an individual basis.