METCON
WARM-UP
ON A 7:00 RUNNING CLOCK…
1 ROUND
10 Box Step-Overs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press
Into…
1 ROUND
8 Half Box Jumps
8 High Pulls
8 Push Press
Into…
AMRAP IN REMAINING TIME…
6 Box Jump Overs
6 Hang Muscle Cleans
6 Push Jerk
STRENGTH
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk
WORKOUT
EMOM x 10 MINUTES
1 Power Clean & Jerk (75% of 1-Rep
Heavy) + 10 Box Jump Overs
-Rest with Time Remaining-