-Warm Up-
2 rounds
1:00 minute row
6 T pushups w/ :02 pause in T position
8 barbell strict press
10 lateral jumps over the bar
With an empty barbell Reps led by coach
5 Muscle cleans
(Quick elbow speed, pulling bar to front r)
5 power cleans
(Focus on catching in 2inch dip)
5 Dip + Stand
(Focus on vertical torso)
5 push press
(:02 pause at the top, focus on lockout)
-WOD-
Teams of
For time :
120 cal row
60 sit-ups
60 push press
90cal row
45 sit-ups
45 push press
60 cal row
30 sit-ups
30 push press
30 cal row
15 sit-ups
15 push press
