Power Clean & Jerk 6×1
Power clean and push jerk.
Increase weight only if speed and technique are consistent.
Metcon
4 minute AMRAP:
500m row
M.E. double unders
Rest 2 minutes
4 minute AMRAP:
400m run
M.E. rope climbs
Rest 2 minutes
4 minute AMRAP:
500m row
M.E. wall ball shots (20/14)
Rest 2 minutes
4 minute AMRAP:
400m run
M.E. bar muscle-ups
– Run and row DO NOT count towards reps