3947 Monday 12/9/2024

A
Run 400m
3 rds
20 Plank Shoulder Taps
15 Air Squats
10 Pushups
5 Shoulder Shrugs in Handstand Hold
(10 min)

B
1 Power Clean + 2 Hang Power Cleans
*Work to heavy complex
(20 min)

C
AMRAP 5 min
Push jerks (135/95lb)

AMRAP 4 min
Wall balls (20/14lb)

AMRAP 3 min
Push jerks (115/75lb)

AMRAP 2 min
Wall balls

AMRAP 1 min
Push jerks (75/55lb)
(15 min)

D
6 EMOM
Min 1: plank
Min 2: rest