12/23/2020

Warm-up
Warm-Up
3 Rounds x
Row 100m
15 KB Swings
+
3 Rounds x
7 Air Squats
5 Box Jumps
3 Burpees
+
3 Rounds x
5 Deadlift
3 Hang Power Clean
1 Hang Squat Clean
Hang Clean (10 min to build to a heavy hang clean single)
Metcon (AMRAP – Rounds and Reps)
13 min AMRAP
5 Hang Squat Clean @ 135/95
10 Shoulder to Overhead
15 Box Jump Overs
Metcon
3 Rounds x
5 Bench Press @ 75-85%
10 Ring Dips
15 Push Ups
+
4 Rounds x
10 Strict Press
10 Upright Row
+
5 Rounds x
Burnout Bicep Curls
Burnout Bench Dips