Intent - PERFORM
A. Clean + Jerk - EMOM 6 - 1 rep *building
B1. Side plank - 45 sec./side x3
B2. Hollow rock - 20 sec. x3
+
18-15-12-9
Pull-up
AB
Wallball @ 20/14#
Sport -
4 rounds for time
21 Cal Ski
10 alternating sandbag cleans @ 150/100#
FIT CLASS -
Part A
15 sec. Lat raise
15 sec. Lat hold
-rest 30s-
15 sec. Front raise
15 sec. Front hold
-rest 30s-
x3 sets
Part B
KB reverse lunge - 8/side x3-4
Glute bridge - 10x3-4
Calf raise - 10x3-4
Workout
30 DU or singles
20 Ring rows or jumping pullups
10 KB swings
20 Jumping pullups or ring rows
30 DU or singles