10 Air Squats
Fitness Level Substitution: Downward Dog Knee Push-ups
10 Inch Worms
10 Front Squats (Just the bar)
5 Squat Cleans (Just the bar)
Skills / Strength
10:00 EMOTM (Every Minute on the Minute for 10 minutes)
2-Position Clean from Top to Bottom (AHAP)
At the start of each minute for 10 minutes, perform a Hang Squat Clean and a regular Squat Clean from the floor, also known as a 2-position clean. AHAP = As Heavy As Possible. So each minute you will do two cleans, one from the hang and one from the ground without taking your hands off the bar. The fitness level substitutions for not being able to consistently squat clean will be a Hang Power Clean and a Power Clean.
Fitness Level Substitution: Banded Push-ups or Knee Push-ups
15 Air Squats
Perform as many reps as possible (AMRAP) in 20 minutes. Do 5 pull-ups, then 10 push-ups, and 15 air squats. This is a long WOD and you have to keep moving the entire time to put up a good score. Be sure to use full range of motions on each movement. Don’t cut movements short to go faster.
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