Clam (No Measure)
Metcon (AMRAP – Reps)
30 min Amrap
Row 1k
30 R. Arm RKBS
30 L. Arm RKBS
Row Counts as 1 Rep Every 100 Meters
Warm-up
Side shuffle 100m l/r
Run 400m
Clean and Jerk Prep:
Pull Under 1/4;Half;Full
Tall Jerks x5
Hang Clean x5
Push Press x5
Clean x5
Jerk x5
clean and jerk x3
Clean and Jerk (x3)
Take 12 minutes and Build to a heavy 3 rep Clean and Jerk. Touch’n Go Reps for the more expeierence. Reset to the floor if you are still developing a foundation.
Metcon (Time)
Run 200m
Run 400m
x 9 Clean and Jerks
5RFT
run 200m with 45/25 plate.
Clean and Jerk options
135/95
95/65
75/45
Shoulder Press (5-5-5-5-5+)
Metcon (Time)
15-12-9
SDLHP
Chest to Bars