PRIMER:
3 Rounds
10 Cal Row
5 Power Cleans
10 Air Squats
5 Push Jerks
60 Push To Down Dog
STRENGTH:
Clean and Jerk 2 EMOM x 6
WOD: Snack Bar
3 Rounds:
400M Run| 10 Power Cleans
400M Run| 10 Push Jerks @ 185/135
Time Cap: 20 Minutes
Modifications:
400M Run: 500M Row or .8 Mile Bike
Dumbbell Version:
3 Rounds:
400M Run | 10 Double DB Power Cleans @ 70/50
400M Run | 10 Push Jerks @ 70/50
Bulletproof Shoulders:
3 Rounds
400M Run | 10 SDLHP
400M Run | 100 Ft Sled Push @ half Bodyweight
No Equipment:
3 Rounds
400M Run | 20 Jumping Lunges
400M Run | 20 HSPU