MON 8/15/22 WOD

Warm Up – 30 sec Bike – PVC Warm Up – 10 Pushups – 10 Sit ups – 10 Squats – 10 Pull ups – Empty Bar – 1 Round of Clean Complex (1 H Hng Clean – 1 L Hng Clean – 1 Clean) – Movement Prep – Perform each movement (3 reps of each) – 3 Rounds

WOD

12 Min AMRAP

3 Power Cleans L3-155/105# L2-125/85# L1-95/65#

6 Deadlifts

3 Front Squats

6 Over the Bar Burpees

Rounds + Reps

-Rest 3 Min-

12 Min AMRAP

10/8 Calorie Bike

5 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

50 Double Unders L2-Mix L1- High Jump Sinlges

5 Sumo Deadlift High Pull

Rounds + Reps

Total Rounds + Reps

-Rest 3 Min-

Finish with:

3 Min Accumulated Bar Hang (6 Min Cap)

Score is how long it takes to get to the 3 Min hang.