Warm Up 96 (No Measure)

20 Each w. PVC:

Shoulder dislocates

Shoulder press

Overhead squat

Romanian deadlift

Bent row

Good mornings

+

2 RNFT:

30 Sec Plank

30 Sec Glute Bridge

Clean and Jerk Complex (5x 3+2+2)

5 Sets Ascending:

3 Hang Power Cleans

2 Front Squats

2 Push Jerks

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

20 Wall Ball 20/14

50 Double Unders

20 DB Snatch 50/35

25 V-Ups
Scale 1:

20 @ 16/12

30 DU

20 @ 45/30

15

Scale 2:

15 @ 12/10

60 SU’s

15 @ 35/20

15 Sit Ups