Warm Up - 02/12/2018 - Warm Up

2 min bike/row/run then:
with empty barbell:
2 rounds:
10 power cleans
10 front squats
10 push press
10 squat cleans
10 push jerks



Strength - 02/12/2018 - Strength

15 min to build to a heavy clean and jerk

WOD - 02/12/2018 - WOD

“Elizabeth”
For time:
21-15-9
Power cleans (135/95)
Ring dips
15 min time cap – scale weight and ring dips accordingly

A - 02/12/2018 - A

A. Back Squat 3-3-3-3-3 (tempo: 23X1)



B - 02/12/2018 - B

B. Metcon: AMRAP 20

25ft Single Arm DB OH Lunge (50/35)

20 Alt. DB Snatches

25ft Single Arm DB OH Lunge

10 BBJO w/ new standard (24/20)



C - 02/12/2018 - C

C. 3 RDS:

ME Parallette L-Sit Hold

20 Reverse Hypers



D - 02/12/2018 - D

Part 2

D. EMOM 10:

50ft Yoke Carry @ 80% of max yoke carry





Boot-Camp #1 - 02/12/2018 - Boot-Camp #1

AMRAP
TABATTA
KB Hang Cleans
DB S2O
Snatches
Score: Count All Reps