WEIGHTLIFTING:
Clean & Jerk (5 x 1)
5 Rounds / Every 2-min
1 Hang Clean (just above knee) + 1 T&G Clean + 1 Front Squat + 1 Jerk
*75% of max for the complex across all sets
1 Hang Clean (just above knee) + 1 T&G Clean + 1 Front Squat + 1 Jerk
*75% of max for the complex across all sets
WOD : Metcon (AMRAP – Rounds)
WOD:
*Conversational Pace
2 Rounds
7 Min AMRAP
20 Cal Row
30 KB Swing @ 53 lb / 35 lb
40 ft Over Head Walking Lunges w/Plate @ 45 lb / 25 lb
*Conversational Pace
2 Rounds
7 Min AMRAP
20 Cal Row
30 KB Swing @ 53 lb / 35 lb
40 ft Over Head Walking Lunges w/Plate @ 45 lb / 25 lb
Rest 1-min7 Min AMRAP
40 Ft Hand Stand Walk
30 Box Step Up (10 R / 10 L) @ 24 in / 20 in w/KB @ 53 lb 35 lb
20 Burpee to 6 in Target
40 Ft Hand Stand Walk
30 Box Step Up (10 R / 10 L) @ 24 in / 20 in w/KB @ 53 lb 35 lb
20 Burpee to 6 in Target