Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
10 Halo Squats
20 Mountain Climbers

Strength/Skill

Clean

13 Minutes to build to a heavy single or work on technique

WOD

5 Minute AMRAP:

10 Burpees Over the Bar 135/95
10 Hang Power Cleans

Rest 3 Minutes

5 Minute AMRAP:

15 Calorie Row
15 Sit-Ups

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Sweat Class

Warm up

Sets:

6 knee hug to lunge
:15 plank hold
10 pineapple pickers

WOD

5 Minute AMRAP
10 floor press
10 alternating lunges
Rest :90

5 Minute AMRAP
10 DB row
10 squats
Rest :90

5 Minute AMRAP
10 deadlifts
20 mountain climbers