1. Warm-up
3 Steady Rounds:
Run 400m
1:00 Banded Glute Activation
12 Alternating Dumbbell Muscle Snatch
2. OLY
Clean and Jerk (Full Squat Clean and Split Jerk) – 10×1 @80-90%
3. Met-Con
AMRAP 14 Minutes:
7 Push Jerk 185/125lbs
14/10 Calories on Rower
21 Wallballs 20/14
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Strength
Pause OHS – 3-3-3-2-2-1
5. Interval
3 Rounds:
Row 500m
30 Alternating Pistols
3 Legless Rope Climbs
Rest 3:00
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