Warm Up

500m Row

25 GHD

2 x 10 Pull Ups

20 Sit Ups

2 x 30 Plank Hold

2 x 10 PVC OHS

Dynamic Warm Up on Own

Band Work


Work on your heaviest : Press

                                        Push Press

                                        Push Jerk


                                        Split Jerk


15 Min AMRAP

3 Clean & Jerks (135/95)

3 T2B

6 Clean & Jerks (135/95)

6 T2B

9 Clean & Jerks (135/95)

9 T2B

12 Clean & Jerks (135/95)

12 T2B

Keep climbing by 3's until time is up.

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