Cluster Build-Up E2MOM x 12 min
1 Power Clean to 1 Hang Squat Clean to 1 Shoulder to Overhead
5 Rounds For Time:
200m Row / Run or 0.5km Assault Bike
4 Bar Muscle-Ups MRX Burpee Chest to Bar Pull-Ups
6 Power Cleans 115/75 RX+ 135/95 MRX 95/65
8 Hang Squat Cleans
10 Shoulder to Overhead
*can thruster out on last rep HSC*
Core Development:
1min Low Plank Hold
30sec Right Side Low Plank Hold
1min Low Plank Hold
30sec Left Side Low Plank Hold
1min Low Plank Hold
CFHSV Running & Endurance WOD:
4 x 1 mile run
rest 3 minutes between efforts
At Home Version:
5 Rounds of:
2 Minute Run
10 Burpees
10 Squat Jumps
10 Ground to Overhead with weighted object
Core Development:
1min Low Plank Hold
30sec Right Side Low Plank Hold
1min Low Plank Hold
30sec Left Side Low Plank Hold
1min Low Plank Hold
