15 Minutes to heavy set of 2 Cleans + 1 Jerk
Then……..For Time:
20 Wall Climbs
400m Run
25 Power Cleans 135/93
400m Run
30 S2OH 135/93
400m Run
Virtual WOD:
a. Weighted Glute Bridge with 2 second pause at top 3xME
b. Turkish Sit Up 3x ME
Then……..
AMRAP 13 Minutes
10 Handstand Pushups
20 DB Hang Clean
30 DB Push Press (15/arm)
Fit4ALL-9am Bring a Friend for Free
8 x 1:00 Assault Bike/1:00 rest between each
Then….
EMOM 8 Minutes
100m Sprint
Then……
Cash Out:
8 Minute Plank Hold (running clock, hold as much as you can for 8 minutes)