100515Dynamic Warmup 10 burpee wallball (20/14) Front Squat: 3xAMRAP @ 80% Oly: Clean and Jerk 3 @ 70% 3 @ 75% 2x2 @ 80% 1 @ 85% 1 @ 90-95% Metcon: 4 rounds for time: 12 hang cleans (135/95) (95/65) 20 lateral bar hops 9 pullups (ring rows)
Dynamic Warmup 10 burpee wallball (20/14) Front Squat: 3xAMRAP @ 80% Oly: Clean and Jerk 3 @ 70% 3 @ 75% 2x2 @ 80% 1 @ 85% 1 @ 90-95% Metcon: 4 rounds for time: 12 hang cleans (135/95) (95/65) 20 lateral bar hops 9 pullups (ring rows)