Warm-Up:
0:00 - 5:00 Aerobic
5:01-10:00 AMRAP
Empty Bar C&J Warm-Up
Strength:
A. Tall Jerk balance; 4x4; build from last week
B. High Hang Clean Pull under; 4x4; build from last week
A. Tall Jerk balance; 4x4; build from last week
B. High Hang Clean Pull under; 4x4; build from last week
MetCon:
AMRAP 6:00
6 DB DL, 50/35# per hand
9 DB power snatch; 50/35#
12 cal ski erg
rest 6:00
AMRAP 6:00
6 burpee box jump overs, 24/20"
9 wall balls, 20/14#
12 Hang Power cleans, 95/65
AMRAP 6:00
6 DB DL, 50/35# per hand
9 DB power snatch; 50/35#
12 cal ski erg
rest 6:00
AMRAP 6:00
6 burpee box jump overs, 24/20"
9 wall balls, 20/14#
12 Hang Power cleans, 95/65
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