Buy in – 3 min Bike or Row (+ intensity every min)
then 2 rounds – 10 Cossack Squat/ 10 Muscle Cleans/ 10 Front Squats/ 5.5.5 Split Jerk Foot work drill
Mobility – Barbell on lats
A) Clean and Jerk 3-3-3-2-2-1-1-1 *goal to 95%
Metcon – 3x3min Amraps with 2 min rest
9 KBS (53/35)
12 HSPU
15 Pull ups
February 4, 2019
