Workout of the Day

Warm Up

2 min cardio
Leg Swings
Arm Clocks
Hip Openers
Front Rack Openers
Lunge and Twist
Step-Step Swoop
Up-Downs
Air Squats
With Empty Barbell:
5 power cleans
5 front squats
5 push press
5 thrusters
5 burpees

With Weight on Barbell
3 power cleans
3 front squats
3 push press
3 thrusters
3 burpees over bar

**Get weights out for the WOD**

**Athletes must change their own weight**

Open 26.3

For Time:

2 Rounds of:
​
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters, weight 1

2 Rounds of:
​
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters, weight 12

2 Rounds of:
​
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

2 Rounds of:
​
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters, weight 3

Time cap: 16 minutes
​
♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43,52,61 kg)

SCHEDULE