150406

Strength
14min Alternating EMOM

      1)  Three Position Clean (Floor, Hang, And Power Position) & Jerk

• Begin At 60% Of 1 Rep Max Clean & Jerk, Adding Weight Every Minute
• When You Cannot Complete The Complex, Remove 5-10# And Complete Remainder Of EMOM

      2)  15 x Jumping Air Squats

WOD
RX
      A)  4 x 1min Max Effort Hand Stand Walks

• 1min Rest Between Each Minute

      B)  4 RFT

• 25 x American Kettlebell Swings (53/35#)
• 25 x Burpee Box Jumpovers (24/20 in)

Level 2
      A)  4 x 1min Max Effort Hand Stand Wall Holds

• 1min Rest Between Each Minute

      B)  4 RFT

• 25 x American Kettlebell Swings (35/24#)
• 25 x Burpee Box Jumpovers (24/20 in)

Level 1
      A)  4 x 1min Max Effort Vertical Holds With Head Below Hips

• 1min Rest Between Each Minute

      B)  4 RFT

• 25 x American Kettlebell Swings (Athlete's Preference)
• 25 x Burpee Box Step Ups (Athlete's Preference)

Note

• WOD A Will Be Completed Together By All Skill Level Groups, Followed By A Short Break Prior To Beginning WOD B