Tuesday 12.06.22

Class Times:
5:30am
11:30am
4:30, 5:30 & 6:30pm

WHITEBOARD/WARM UP (Min 0-12)

Steady through
30′ HS Walk
12 Clean High Pulls
30′ HS Walk
10 Muscle Clean
30′ HS Walk
8 Hang Clean from mid shin

GET POWERFUL (Min 18-31)

Power Clean
In 13:00 Establish a T&G(touch & go) 2 rep max

STRENGTH NOTE:
Make sure you hit lots of lighter sets, focusing on positions and timing while building to your heavy
attempts. If you rush your way to heavy weight, you’ll likely miss out on many aspects of this piece.

GET FIT (Min 37-55)

5 Rounds
200m Run
6 Power Clean at 185/125
6 Bar Muscle Up
Rest 1:00
*18 Min Cap

WOD NOTE:
On the workout athletes should have a weight they can cycle smoothly through without ANY risk of a failed
rep. The gymnastics should be no more than 3 sets no matter the modification or round.

COMPETITORS EXTRA

4 Rounds
25 Box Jump Over 24/20″
75′ HS Walk
– 1:00 Rest –