Wednesday
Warm up:
Warm up:
3 rounds:
250 m row
5pull ups
10 push ups
15 squats
Barbell Warm Up:
2 Rounds
3x Hang Clean Pull
3x Hang Power Clean
3x Front Squat
3x Hang Clean (Squat)
3x Clean
3x Shoulder Press
3x Push Press
3x Jerk
Strength:
1x Hang Power Cleans + 1x Push Jerk = 1 Rep @ 135/95 (Scale up or down as needed – should be heavy but doable)
6 x 3 Unbroken of the above
Metcon:
AMRAP 18 min
Team of 2
1000m RowBuy In
THEN
2-4-6-8-10 …
Burpee box jump 24/20
Med Ball Clean 20/14
Dumbbell Shoulder Press 45/25
Chest to Bar Pull- Ups
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