11-5-2018

4
Nov

11-5-2018

Warm-Up:
4 Rnds
100m Run / 150m Row
5x BB Good Morning
5x BB hang squat cleans + Push Press (1 hang sq clean + 1 push press = 1)
3x No Jump Burpee

* Add weight to the barbell ea. rnd. This will allow for a smooth transition to the C&J EMOM

 

 Strength
12 EMOM
Clean & Jerk – AHAP if feels good go for PR

WOD
“Black Jack”
2 RFT
21 Thrusters (95/65)(75/55)
21 Bar Face Burpees
21 Cal Row (Sub Bike)

Core
Hanging Leg Raise
3 x 30sec