11
06 '19
Strength/skills
Hip clean
1-1-1-1-1-1-1
METCON
7min AMRAP
1 power clean
1 burpee over the bar
2 power cleans
2 burpees over the bar
3
3
…
…
Keep adding one rep of each until you run out of time
Weight on the bar
Lite: 1/2 bodyweight
Rx: 3/4 bodyweight
Firebreathers: Bodyweight
BURN
24min AMRAP
21 cals row
18 box jump overs 24/20
15 sit ups
12 push ups
Accessory work
Shoulders of steel
Lateral raises with plates 3×8
Weightlifting
Split jerk stance press 3×8
Gymnastics
Front planche 1min
Core
L-sit 1min
