Wear long Socks!
Weightlifting
EMOM for 12 Minutes:
1 Squat Clean and Split Jerk
80%+ 1RM clean and jerk
RED
EMOM for 12 Minutes:
30 Double Unders
30′ Handstand Walk
1 Rope Climbs or 5 Strict Pull ups
WHITE
EMOM for 12 Minutes:
20 Double Unders
4 Wall Walks or 20 Shoulder Taps
1 Rope Climb or 5 Strict Pull ups with Band
BLUE
EMOM for 12 Minutes:
60 Single Unders
20′ Bear Crawl
3 Seated Rope Climbs or 12 Ring Rows
Rotate through movements OTM.
