4/6

Warm Up:

400 m Run / 500 m Row

20 Push Ups

20 Hollow Rocks

20 Air Squats

10 Wall Balls

Strength:

Clean Complex

Work up to a max effort 1 Squat Clean & 1 Hang Squat Clean  & 1 Squat Clean

 

WOD: Athlete’s Choice

5 Rounds for Time

6 Dead Lifts (315/225)

6 Burpees

5 Cleans (225/155)

5 C2B Pull Ups

4 Thrusters (155/105)

4 Muscle Ups

 

OR!

“DIRTY THIRTY SSCF STYLE”

30 Box Jumps (24/20)

30 Jumping Pull Ups

30 KBS (53/35)

30 Front Squats (135/80)

30 T2B

30 Push Press (135/80)

30 Dead Lifts (135/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

 

 

WORKOUT OF THE DAY