1425617805064

SKILL

20 Mins work up to
heavy single Clean & Jerk

WOD

AD Sprint
6 Sets
:25 Sprint
1:35 Rest

BARBELL CLUB

A1. Back squat @30X1; 4-6×4; rest 1:30
A2. db bent over row @3110; 6-10×4; rest 30 sec btw arms; rest 1:30
B1. db step-ups @2111; 5-8/leg x 4 sets; rest 1:30
B2. db upright row @3110; 8-12×4; rest 1:30
+
On the minute for 15mins
1st – 45 sec AMRAP airdyne calories
2nd – 45 sec AMRAP single unders
3rd – Rest