Friday, 9 December

WARM UP

HANG CLEAN & JERK

6 sets on 2:30

  • Set 1: 3 Reps @ 63%
  • Set 2: 3 Reps @ 73%
  • Set 3: 2 Reps @ 78%
  • Set 4: 1 Rep @ 83%
  • Set 5: 1 Rep @ 86%
  • Set 6: Heavy Single

“Open Workout 14.4”

AMRAP 14

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wallballs 20/14
  • 30 Power Cleans 135/95
  • 20 Ring Muscle Ups

Additional Work: (AFTER)

15 min Time Cap

  • 30-20-10 Calorie Row
  • 150-100-50ft Farmers Carry 75’s/50’s
  • 15-10-5 Bench Press (Bodyweight)
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