Friday June 21
FIT
SKILL/STRENGTH
CLEAN & JERK
EVERY 1:30 x 8 (12:00)
High Hang Power Clean (Hip)
+ Hang Power Clean (Above Knee)
+ Squat Clean (Floor)
+ Jerk (Push or Split)
WOD
4 ROUNDS:
12 Push Ups
10 Pull Ups
8 Overhead Squats
Buy out:
1200m Run
BURN
SWEAT
Little bit of everything!
AMRAP 10
200M run
30 ballslams
EMOMx12
1. :30 reverse sit ups
2. :30 hollow tuck ups
3. :30 bicycles
4. :30 plank
EMOMx12
1. :30 right side farmers front foot elevated
(one-two 45 plates)rev lunge
2. :30 left side farmers front foot elevated
(one-two 45 plates)rev lunge
3. full min weight hip thrust
4. rest