Warm Up
5′ practice DU; Then 2 Rounds:
5 Ring Rows
7 Push Ups
9 Air Squats
12 Sit Ups
15 Back Extensions
Mobility & Skills
Back Squat – Clean & Jerk
A) Every 2′ For 12′
10-8-6-4-2-1 Back Squats (AHAP)
B) AMRAP 12 minutes
5 Ground to Overhead #60/40
20 mt One Arm ( change every 10 ) Overhead KB Lunge #24/16
200 mt Row