Warm Up 48 (No Measure)
Bear Crawls (4 lengths)
10 Hand Release Push Ups
12 Beat Swings/Ring Rows
14 PVC Overhead Squats
16 AbMat Sit Ups
+
3 RNFT:
30 Sec Goblet Squat
30 Sec Crab Pose
Clean and Jerk Complex (5 x 3+2)
5 Sets of:
4 Power Clean
2 Split Jerk
-Build weight slowly.
-Try and split in both directions.
Metcon (Time)
21-18-15-12-9-6-3
Hang Power Cleans @ 115/85
Wall Balls 20/14
*13 min time cap*
Scale 1:
@ 95/65
Scale 2:
18-15-12…
@ 65/45
@ 14/10