Warm Up
AMRAP 5 Minutes
25 ft High Knees
10 Air Squats w/ med ball
1 sled push (25 feet)
>>Clean Progressions prior to strength
:15 Strength
EMOM 8 Minutes
Clean Complex 1 Power Clean + 1 Hang Squat Clean at 70% of Hang Clean
:30 WOD
For time
50-40-30-20-10
Med Ball Cleans 20/14
*One sled push down and back between rounds, 25 feet down and back*
Sled push weight should be moderately heavy to allow an unbroken push down and then an unbroken push back.
Time Cap: 20 Minutes