IMG_4676CFE:

MOB/DYNWU

22M AMRAP

3-6-9-12-15-18…..

Pull-ups

Medball Cleans

Burpees

100m Sprint

 

CF:

MOB/DYNWU

 

A. Clean and Jerk

4 by 2. Increase Load.

5 by 1. Increase Load.

 

B. 18M EMOM

M1: 10 Pull-ups

M2: 5 Over the Box Jumps (30/24)

M3: 10 Power Cleans (165/115)

 

C. Optional Core Work. Slow and Controlled.

*2 by 20 each

Reverse Hypers

GHD SU

Back Hip Ext

Roll Over Toes to Rig

 

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