10.19.2022

Warm Up

2:00 cardio choice
2 sets
100 feet KB/DB cross body carry- switch at the 50 foot mark- one KB overhead, one KB at your side
5-8 push ups
10 barbell muscle cleans
5 barbell hang power cleans




Primer
6 sets of 2 reps power cleans
set 1-2 @55%
set 3-4 @ 65%
set 5-6 @70%



WOD
"Beers and Sunshine"
24:00 EMOM
min1- 15/10 cals bike or scale to 12/8 cals bike
min2- 5 power cleans 135/95 115/75 95/65
min3- 3 muscle ups or 3 ring dips or 3 strict pull ups