02/20/2020

Metcon
Warm-Up
Row 500m
+
3 Round
30-50 Jump Rope Doubles or Singles
5/5 Single Leg Box Jump (short)
5 Box Jump (tall)
+
5 x light weight or empty barbell
2 Hang High Pull
2 Hang Power Clean
2 Hang Squat Clean
Hang Clean (6 x 3 @70%+; building)
-starting at 70% of *1RM CLEAN*, do sets of 3 and build weight
-power whatever you can cleanly; squat when you know you should
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
12 min AMRAP
Share the Load
28 Double DB Hang Power Clean and Split Jerk @ 50/35
24 Synchro Hand Release Push Ups
20 Ring Dips w/ Partner in HS Hold
Metcon (AMRAP – Rounds)
EMOM x 10
10 DB Upright Row
10 Football Burpees