20.4For time:
30 box jumps 15 clean and jerks, 65 | 95 lb. 30 box jumps 15 clean and jerks, 85 | 135 lb. 30 box jumps 10 clean and jerks, 115 | 185 lb. 30 single-leg squats 10 clean and jerks, 145 | 225 lb. 30 single-leg squats 5 clean and jerks, 175 | 275 lb. 30 single-leg squats 5 clean and jerks, 205 | 315 lb. ♀ 20-in. box ♂ 24-in. box
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 Aerobic Flow5min Row then... 3 rounds of 10x Cal Bike :30 Hip Bridge Hold :30 Plank 20m S/A OH KB Carry then... 5min Skill Work, Coaches Choice (Ring/Bar Muscle-Ups, Squat Snatch, Chest 2 Bar. etc...) then... 3 rounds of 10x Cal Bike :30 Hip Bridge Hold :30 Plank 20m S/A OH KB Carry Post StrengthBent-Over BB Row 3x5 -Aim for 5-10lbs heavier than last week MetCon18min AMRAP:
50x DB Step-Overs (50/35) 60x Cal Bike |
AuthorCoach Erin |
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