Warm Up
EMOM 6 Mins
-3 EB Hang Squat Clean and Jerk w/ pause in rec. position
-3 Situp to Straddle
-3 Kipping Pull Up

MOB
Athlete’s Choice


A. CLEAN AND SQUAT AND JERK
Every 3 minutes, for 15 minutes (5 sets):
Power Clean + 2 Front Squats + Jerk

*Sets 1-3 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 4-5 = 1 rep @ 80% of 1-RM Clean & Jerk

B. Solo AMRAP
AMRAP 12 Mins
12 Push Jerk (135/95)
NJ Ave Farmers Carry w/ Double KB (53/35)
12 Double KB Swing (53/35)
NJ Double KB Front Rack Carry (53/35)

C. Fun!
Run 1 Mile (Together)
50 Hang Power Clean (155/110) - Switch every 5
50 OHS (115/75) - Switch every 5
50 Chest to Bar Pull Up - Switch every 5
Run 1 Mile (Together)

CAP: 35-40 mins depending on time

D. Accessory
3x10 DB Z Press
3x15 GHD Sit Up

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