WOD

GYM WOD

“Casey Jones”
EMOM 20
Min 1 – 10 Deadlifts
Min 2 – 10 Hang Power Cleans
Min 3 – 10 Front Squats
Min 4 – 10 Jerks
…. repeat sequence for 20 minutes

Barbell weights: 135/95

HOME WOD

EMOM 20
1 – 15 Jumping Good Mornings
2 – 15 V-Ups
3 – 15 Jumping Squats
4 – 15 Burpees

or

1 – 10 Dumbbell Deadlifts
2 – 10 Dumbbell Hang Power Cleans
3 – 10 Dumbbell Front Squats
4 – 10 Dumbbell Jerks

Dumbbell weights: 50/35

WOD GUIDANCE & GOALS
Choose a weight for the barbell movements that you can do all the reps unbroken for the first round of each. Make sure you scale to the movement which is your limiting factor. If using a KB or DB, do 5 hang power cleans per side and 5 jerks per side.

Post Weight and Rounds Completed to Comments.

httpv://www.youtube.com/watch?v=5yAE1SPBLsg

ENDURANCE

4 x 600 meter hill repeats (walk down)
4 x 200 meter hill repeats (walk down)