Friday 8/2/2019

 Weightlifting

Clean and Jerk 20min.

EMOM:
Odd: 2 Clean and Jerks
Even: 15 Wall Balls 

*After 10min. switch to only 1 Clean And Jerk
*Power or Squat
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

Metcon

The Dirty

12 minute running clock...
1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 
12 Handstand Push-Ups