2-20-17
METCON:
2-20-17

Skill Based Warm-Up:

4 Sets:

  • 3 Power Clean from Hip
  • 3 Clean from below knee
  • 3 Power Jerk
  • 3 Split Jerk
  • 5 Core Roll-ups to Toes to Kettlebell

Notes
Barbell: Start with empty bar. Athlete may stay there, or add a little weight each set. No one needs to go any heavier than 95#/65#.

Strength:

  • Clean & Jerk 15x1 Every 90 Seconds

Met-Con:

AMRAP 9:

  • 3 Muscle-Ups
  • 6 Ring Dips
  • 9 One Legged Squats, alternating

Extra Work –

  • Good Morning or GHD hamstring – 4 x 10 super set with 10 V ups or Candlesticks
No Score

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