MERRICK and JAKE
WARM-UP:
Run 400m
5 min AMRAP
3 Burpee > 10 Air Squat > 10 Sit-ups
Dynamic Stretch
STRENGTH:
Clean Warm-up
Hang Power Clean (4)2
Hang Power Clean and Jerk 4
Power Clean (4)2 (2)2
Clean and Jerk (2)4
WOD: BEHIND BARS
BUY-IN: 6 Min. of 10/8 Lateral Bar Burpee EMOM
8 min. AMRAP
5 T2B
5 C2B Pull-ups
5 Clean and Jerk 135/95
If you cannot keep up with the burpees cut back to a number.
ICING:
Your 1% in 2 min.
KOT – Reverse step-ups on slant board.
Deadhang for 90 sec.