5 min stationary bike
5 min DROMs
2 rounds of:
10 OHS
7 dips
20 sit-ups
Strength:
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
155# x 1; 165# x 3; 170# x 3
Metcon:
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg (55# DB)
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75# (95#)
*Rest 1:00 after each round.
Score: 164
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
155# x 1; 165# x 3; 170# x 3
Metcon:
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg (55# DB)
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75# (95#)
*Rest 1:00 after each round.
Score: 164
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