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