Sprint: Burpees, S2OH, Pull-ups

Clean Complex

Athletes will have 12 minutes to work on the following complex:

1 Clean pull + 1 Hang power clean

WOD

Every 3 minutes for 12 minutes, complete:

15 Burpees
12 Shoulder to overhead
9 Pull-ups

*Weight will increase each round for the S2OH:
95/65
115/85
135/95
155/115

Athletes may start at 135/95 and increase load by 20# each round if their coach agrees.

What are you training for? Health? Performance? To feel good? To look good? No matter what moves you, come move with us.

What are you training for? Health? Performance? To feel good? To look good? No matter what moves you, come move with us.