2/14/17

Strength:
Barbell conditioning

AMRAP 3min @60% clean and jerk
3 power cleans
3 front squats
3 push jerk

Rest 3 min

AMRAP 3 min @ 65%
3 power cleans
3 front squats
3 push jerk

Rest 3min

AMRAP 3 min @70%
3 power cleans
3 front squats
3 push jerk

Metcon
AMRAP 15min
5 bar m/up ( 10 pull up)
9 Burpee box jump (24/20)
12/15 cal Air bike

Core:
4 min hollow arch/hold
Switch every :30