Warm-up
3 Steady Rounds
50′ Handstand Walk or 60 Second Plank or Handstand Hold.
12 Dumbbell Thrusters
24/20 Calories on Rower or Bike
Strength:
Clean and Jerk
6×3 @ 72.5-77.5% of 1RM
LITE = Use DB’s 6x6
Metcon:
RX
AMRAP 20 Minutes
Run 200m
15 Overhead Squats 75/55lbs
10 Toes to Bar
LITE = PVC pipe or DB Front Squats.
Sidework:
3 Rounds
75 Double Unders
10 D-Ball Cleans
20 Wallballs 20/14lbs
Rest :90
