Warm Up: 3 Rounds
15/12 Cals
10 RDL (E/B)
10 Hang Power Cleans (E/B)
30 Secs Overhead MB Stretch
WOD:
RXD Option:
For Time:
15 – 14 – 13 – 12 – 11:
Burpees Over Rower
250m Row
10 – 9 – 8 – 7 – 6:
Power Cleans (60/42.5)
250m Row
5 – 4 – 3 – 2 – 1:
OHS (50/35)
250m Row
SCALED Option:
For Time:
15 – 14 – 13 – 12 – 11:
Burpees Over Bar
250m Row
10 – 9 – 8 – 7 – 6:
Power Cleans (42.5/30)
250m Row
5 – 4 – 3 – 2 – 1:
OHS (35/25)
250m Row
Finisher:
3 sets x 15 reps
Hanging Leg Raises
Wipers
Bicycle Crunches
Accessory Work:
3 sets x 3
Clean High Pulls
Squat Cleans
Push Jerk
Top Up:
10 sec sprint / 20 off
Bike or Shuttle Runs
X 6, 12 or 18 sets
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