10/9/2020

Warm-up
Warm-up
2 x
2:00 Bike
10 Single Arm DB RDL R/L
10 Glute Brides
:20 Side Plank R/L

Barbell Warm Up

Strength
Metcon (Weight)
10:00 EMOM
Odd- 3 Power Clean + Thruster + Push Jerk
Even- 2 x (Squat Clean + Split Jerk)

Keep Weight on the lighter side. Build the skill with the barbell. Should be fast and crisp

Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
12 Hang Power Clean 115/80
8 Burpee Box Jump Overs 24/20"