Group Warm up
Group Mobility
Strength
20 minute EMOM – alternate movements every minute.
1.) 3 high hang squat cleans – build in weight if possible.
2.) 5-10 burpee box jumps (24/20") *Goal is to work for 30-45 seconds at most.
WOD ( Workout of the Day )
"Hot spot"
15 minute time cap.
5 rounds of:
50 Double unders / 75 singles
5 Squat cleans
RX: 135/95lb Level 2: 115/75lb RX+: 175/115
EXTRA: 10 minutes of general mobility.
