A) Coaches Choice Warm-Up
B) 3 Sets
Single Arm Ring Hang x20-30 sec ea. side
GHD Sit-up Plank Hold x20-30 sec
Ring Support Straight Leg Lift x10-12
C)
AMRAP In 10 Min Of:
2 Clean and Jerk (155/105)
2 DB Box Step Overs (50/35)
4 Clean and Jerk
4 DB Box Step Overs
6 Clean and Jerk
6 DB Box Step Overs
etc…
rest 5 min
AMRAP In 10 Min Of:
10 Overhead Squats (95/65)
10 Alt DB Snatch (50/35)
10 Cal Assault Bike
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