Friday
Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats
Into…
1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press
1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice
Strength
Clean and Jerk (Heavy 1-Rep)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders
12 Wall Balls (20/14)|(14/10)
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
Build to a Heavy 1-Rep Clean & Jerk
(Score is Weight)
Week 1 of 9