Wednesday

Strength
Metcon (Weight)
EMOM 10 3 TnG Power Cleans @ 75% of 1RM
Power Clean
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP @ 80% 15 Calorie Row 15 Ab Mat Sit-ups 15 Burpees rest 2 minutes
Metcon (AMRAP - Rounds and Reps)
10 Minute AMRAP @ 80% 15 Calorie A/B 15 Slam Ball (30/20) 60 Double Unders
Extra Work
A.1: Clean Grip RDL (3x8 @ heavier then last week )
A.2: Sorenson Hold (3x45 seconds)
reps=seconds
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