WARM UP
EMOM for 5min complete:
7 KB deadlifts + 7 KB hang cleans + 7 KB S2OH
Then,
Stretch
Then,
Build to DB complex
ADVANCED
WORKOUT
In a team of 3 rotate through 15min EMOM of:
Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 55/35
Min2: 20 plank marches
Min3: 15 G2OH 45/25
Then,
5k row
**every switch complete 5 burpee box jump on and overs 20/16**
INTERMEDIATE
WORKOUT
In a team of 3 rotate through 15min EMOM of:
Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 35/25
Min2: 20 plank marches
Min3: 15 G2OH 35/15
Then,
4k row
**every switch complete 5 burpee box jump on and overs 20/16**
BEGINNER
WORKOUT
In a team of 3 rotate through 15min EMOM of:
Min1: 12 DB deadlifts + 9 DB hang cleans + 6 DB S2OH 55/35
Min2: :20sec plank
Min3: 10 G2OH 15/10
Then,
3k row
**every switch complete 5 burpees**