WARM UP
3′ Rope Jump
3 Rounds of:
10 Hollow Rock
15 Air Squats
15 Plate G2OH
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
STRENGHT
5-5-3-3-2-1
Clean & Jerk
CONDITIONING
“Beat the Coach at EMT”
On continuos Running Clock For 14 Minutes
0 – 7 minutes
30 Burpees Over The Row
30 Cal Row
30 Thrusters #40/25
7 – 14 Minutes
30 Thrusters #40/25
30 Cal Row
30 Burpees Over The Row
