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Saturday 04.07.2018

POSTED ON April 7, 2018

Saturday | 04.07.2018

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Warm Up:
 
5 cleans high pulls
5 hang power clean
5 push jerks
5 behind the neck thrusters
 
x3-4
 
Foundation:
 
A. EMOM 9
 
2 Power Clean + 2 Push Jerk
Partner Metcon:
 
RX
 
16min AMRAP
 
100 Dumbbell Clean and Jerks 50/35 (two dumbbells)
100 toes 2 bar
100 split jumps
 
*any time the dumbbells hit the ground perform 10 synchro burpees
Intermediate
 
 16min AMRAP
 
100 Dumbbell Clean and Jerks 35/20 (two dumbbells)
100 toes 2 bar
100 split jumps
 
*any time the dumbbells hit the ground perform 10 synchro burpees
 
Beginner
 
16min AMRAP
 
100 Dumbbell Clean and Jerks 20/10 (two dumbbells)
100 hanging knee raises
100 lunge in place
 
*any time the dumbbells hit the ground perform 10 synchro burpees

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