Friday, June 21st 2024

WARM UP – jump rope, db

2x

100m Suitcase Carry (switch whenever)

6 lateral burpees over line

40 single unders

MOVEMENT/MOBILITY – BB, DB

*grab barbell

6 clean pulls

6 high pull + turnover

6 strict press

6 clean and jerks

10/10 single arm DB push press

POWER HOUR

For Time/Reps

@ 0:00

5 Sets

AMRAP – 1

8 Lateral Burpee over bar

Max Rep Power Clean and Jerk @ 155/105

:60 rest b/t sets

@ 13:00

4x

20/16 cal row

100m DB Farmer carry @ 50/35s

*12min CAP (25min)

@ 28:00

3x

12 DB push press @ 50/35s

8 S/A Devils Press (50/35)

NOTES

1. Fast burpees and singles on barbell.

2. Row at a pace that will allow you to get through the farmer carry quickly.

3. Short Shoulder burner to finish