Monday June 2nd



2-3 min running drills

Banded steps x 10 each (R/L+F/B)

2 rounds of:

10-12 x Kettlebell swing, rest 15s

8-10 x Goblet squats, rest 15s


Mobility: Front rack dowel stretch


WOD A: Every 2 min x 5 sets: 3 Squat cleans


– Full re-set at the bottom each rep (no touch and go)

– 5 min to warm up to a moderate start weight

– Only add weight as needed and form is not breaking down


WOD B: For time:

21-15-9-6-3 reps of:

Front squat

Burpee over the bar


– FS loading: (Adv/Int/Beg – 135/95, 115/75, 95,65 or less)

– Front squat from the ground

– Two foot jump and land over barbell