Warm-up (No Measure)
Cardio: 3 Min
Mobility: Bretzel Stretch 45 Sec/side
Then:
10 Beat Swings
10 Thrusters w/ bar
10 Jerks w/bar
10 Beat Swings
Front Rack Step Up (3 x 20)
Front Rack Step Up
Alternate feet every rep.
Metcon (AMRAP – Rounds)
EMOM 18 Min:
Min 1: 18/15 Cal
Min 2: 8 Clean and Jerk @ 135/95 lbs
Min 3: 15 T2B
Variation 1:
15/12 Cal
@ 95/65
8 T2B/15 Knee Raises
Variation 2:
12/10 Cal
@ 65/45
15 Sit Ups