Warmup
0-10
bike or row for 3 min
bike or row for 3 min
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
EMOM Clean & Jerk
7x1
start approx 60%-70% and continue to add to max lift
* coach led - split jerk
7x1
start approx 60%-70% and continue to add to max lift
* coach led - split jerk
Metcon
For Time:
50 Thrusters 115/75
every time you break complete 5 pull-ups
50 Thrusters 115/75
every time you break complete 5 pull-ups
