5 Pwr cleans 135/95
10 fr squats
5 jerks
20 pull ups
rest 90 sec
5 rds
5 Pwr cleans 135/95
10 fr squats
5 jerks
20 pull ups
rest 90 sec
5 rds
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"