Warm-up
2 sets
50′ Banded Walk
15 Superman
then..
2 sets
10 AKBS
:30 Dball Hold
then..
Clean Progressions
Weightlifting
3 Point Cleans – 5×1
E2MOM at 70-80% of 1 RM Clean
*Clean from Hip, at knee and floor
*Hold onto the bar for all reps
more
Metcon
2 sets
7min AMRAP
20/15 Cal Row
7 Wall Walks (Rx+ 50′ HS Walk)
6 Dbl DB Thrusters (50/35)
5 Dbl DB Push Press
4 Dbl DB Front Squats
Rest 1:00 after the first 7 min AMRAP and pick back up where you left off for another 7 min.
