11132018

Warm-up:

2′ Banded Glute Activation

then 5x:

10 Heavy Russian KBS

10 Light Thrusters

10 HSPU

then

2′ Sumo Squat Hold

Strength:

Clean & Jerk: 6×3 @ 72.5% – 77.5%

Met-Con:

16′ AMRAP:

24/18 Cal Row/Ski/Bike

16 DB OHS (50/35) (8 per arm)

8 HSPU

90 Sec Rest