2019 Back to WORK/SCHOOL Day 21
1. Warm-up :
3 Steady Rounds
12 Empty Bar Press
10 Empty Bar Thrusters
Run 200m
2. Oly
Pause Low Hang Clean Warm Up
(above knee)
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
L Hang Clean (below knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
3. Met-Con
AMRAP 12 Minutes
6 Squat Clean 185/135lbs
18/12 Calorie Row
4. Mobility
Side plank roll thro. 0:40
4 Rounds 25/10
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