Friday

Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats

Into…

1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press

1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice

Strength
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

Workout
Metcon
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)