warm up (BB = barbell)

2 rounds

20 high knees

20 butt kickers

10 air squats

10 side lunges

Then

5 barbell hang cleans

5 BB front squats

5 BB push press

5 BB thrusters

5 BB clusters

Then

work up to the cluster weight you want to use

“7×2 min round
12/10 cal row (20 Tuck Jumps For No Rowers)
4 Cluster 105/75
max lateral burpee over the bar
– 1 min rest between rounds-”

No Equipment WOD

Warm up

2 rounds

20 high knees

20 butt kickers

10 air squats

10 side lunges

Them with a broom stick

3×10 hang power snatch

3x 10 hang power snatch ride down to a squat

3×10  hang squat snatch

send in videos to 3037482014 Zac c xoxo

“10RFT
10 Air Squat
10 Lunges
10 Jump Squat
10 Jump Lunges”