9/22/17

Strength

Every 3 min for 12 min

clean & jerk complex

(2+1+1+1)

Power clean + jerk (pause in dip) + full clean + front squat

Metcon

AMRAPx12

100m sprint

4 power clean 135/95

4 front squat

Accessory

3x

20 ab wheel out

1 min side plank