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)