photo-12CF:

MOB

DYNWU

 

A.

Squat Clean 

5 by 3 @ 70%

Push Jerk

5 by 2 @ 70%

 

 

B. On a Running Clock: Score Time

“Grace” in Less than 5M or As Many Reps as Possible. All Athletes Rest at the 5M Mark.

30 Clean and Jerk (135/95)

1M Rest.

3 Rounds:

20(Male) 10(Female) Clapping Pushups

50 Dbl Unders

1M Rest.

2 Rounds:

12 DB/KB Squat Cleans (50/35)

2 Rope Climbs

20 Sandbag Shoulder Squat (45/25)

1M Rest. 

1 Round:

10(Male) 5(Female) Muscle Ups

500m Row

 

 

 

 

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