WARM UP
2 Rounds:
- 10 Shuttle Run
- 10 Air Squat
- 20m Walking Lunges
- 20m toes touches
- 5 Empty bar power Clean
STRENGTH/CONDITIONING
6 x 2 (6mins work)
Clean and jerk
Then..
For Time: (cap12)
- 30 Clean and jerk
- 30 Cal Machine
METCON
EMOM 20
1- 100m machine
2- 10/8 Front Squat
3- 3 Wall walk / 5 Inchworm to push ups
4-15/10 Weighted sit-ups
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