Warmup

Core – x3

10 hollow rocks

10 toe touches

Block Clean Pull

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

Block Clean High Pull

3 Sets of 3

Set 1: 60%

Set 2: 65%

Set 3: 70%

Block Power Clean

2 Reps On the Minute x 8 Minutes

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Sets 6-8: 65%

WOD

“Three Stooges” (Individual Version)

For Time: 

30/21 Calorie Row

30 Box Jump Overs (24/20) 

30 Power Snatches (95/65)

5 Rope Climbs (15′) 

30 Power Snatches (75/55)

30 Box Jump Overs (24/20) 

30/21 Calorie Row