WARM UP
3 Rounds:
200m machine
10 HR Push-ups
10 Jumping Squats
10 PVC Pass Throughs
METCON
RX
In teams of two, alternate rounds
AMRAP 12:
12 Wall Ball
6 (Rx) Burpees to target /(Sc)
standard Burpees
-Rest 5min-
AMRAP 12:
100m machine
15 KB Swings
LITE
In teams of two, alternate rounds:
AMRAP 12:
6 WB
3 Burpees
-Rest 5min-
AMRAP 12:
100m machine
10 Russian KB Swings
STRENGTH(complete after Metcon):
Pause Power Clean
4×3
Jerk the final rep of each set
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
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