Tuesday, 15 June WOD

Warm-up: 10 Minutes

• 3 Rounds:
• 15 Cal Row
• 10 Tempo Push Ups
• 15 Cal Row
• 10 Kip Swings Specific
• Warm Up: (empty BB)
• -10 Clean Pulls
• -10 Hang Muscle Cleans
• -10 Strict Press
• -5 Power Cleans
• -5 Push Jerks
• -3 Power clean and jerks

Strength/Skill: Power Clean

• Power Clean & Jerk 3×2 at 80% 1RM
• Rest as needed between sets.

Metcon: AMRAP 12 minutes

• Complete as many rounds as possible in 12 mins of:
  • 15 Hand Release Push-ups
  • 10 Alternating Dumbbell Hang Snatches, 50/35 lbs
  • 15 Pull-ups