9/14

Warm-upC and J Warm Up

4 Rounds:

25 Double Unders/Attempts

10 Pass Throughs with PVC

10 Banded Lat Pull Downs with PVC (band attached to rig)

5 Hang Power Cleans with Barbell

5 Front Squats with Barbell

5 Shoulder Press with Barbell

Clean and Jerk (75%x5+2, 75%x4+2, 90%x1+2, 85%x3+2, 85%x3+2, 85%x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Rounds

3 min:

12 1-arm alternating dumbbell snatches (50/35)

6 Burpee Box Jump Overs
Rest 2 min
Start next round where you left off

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