Warm-Up:

3 sets of 50 single unders or 30 double unders, 10 push ups, 10 sit ups, 10 ring rows.

Then 3 sets of 5 with the empty bar: Jefferson curl, hang muscle clean, front squat, push jerk


Mobility: Shoulders


Skill: None


Strength: 


Metcon:  


Optional Core:

AMRAP in 4 minutes

20 bicycles (l + r = 1 rep)
15 butterfly position situps
10 double crunches

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