WARMUP
## 30 Seconds
Low Box Step-ups
Sit-ups
Mountain Climbers
Lateral Box Step-ups (30 Seconds Each Leg)
Hollow Hold
Frog Hops
High Box Step-ups
Arch Hold
Slow Burpees
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# TEACHING
## BURPEE BOX JUMP OVERS
### Movement Prep
3 Burpee Box Jump Overs (Workout Height)
## TOES TO BAR
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
### Toes to Bar
* Reduce Reps
* Feet as High as Possible
* Knees to Elbows / Chest / Waist
## CLEAN AND JERKS
### Movement Prep
20 Second Dip Position Hold
3 Hang Power Cleans
3 Push Jerks
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3 Power Cleans
3 Push Jerks
_
3 Clean and Jerks
Build to opening weight in workout.
WOD
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)
