Warm Up
EMOM 5 mins
3 EB Cluster
3 Inchworm
3 Kipping TTB

MOB
Athlete's Choice

A. Pick Up Things
EMOM 12 mins
Squat Clean and Jerk
Increase weight if the form is good, if not, hold at that weight for another round

B. THE HERO HOUR
AMRAP 60 mins w/ a partner, divide how you like

Randy
75 Power Snatches (75/55)

Then:
"Wittman"
7 rounds:
15 KBS (53/35)
15 Power Clean (95/65)
15 Box Jumps (24/20)


Then:
Jerry
Run 1 mile
2k Row
Run 1 mile

Then:
DT
5 rounds
12 DL (155/110)
9 Hang Power Clean (155/110)
6 Jerk (155/110)

Then:
Jason (Bar MU Edition)
100 air squats
5 Bar MU
75 Air Squats
10 Bar MU
50 Air Squats
15 Bar MU
25 Air Squats
20 Bar MU


 

Comment