monday

Daddy shark do do do doo

Warm-up

AMRAP x 5 MINUTES
30 Mountain Climbers 
20 Lateral Jumps Over Barbell 
10 Good Mornings 
5 Burpees 

Strength

​EMOM x 3 MINUTES
5 High Hang Power Clean

-Into-

EMOM x 4 MINUTES
4 Hang Power Clean

-Into-

EMOM x 5 MINUTES
3 Power Cleans

*Increase weight every round. Start light and build to moderate.

(Score is Weight)

Metcon

​AMRAP x 6 MINUTES
6 Hang Power Cleans (95/65)|(65/45)
8 Front Rack Reverse Lunges
10 Up-Downs Over Bar

-Rest 2:00-

AMRAP x 6 MINUTES
3 Power Cleans (115/75)|(75/55)
4 Front Rack Forward Lunges
5 Burpees Over Bar

(Score is Rounds + Reps)