Monday

Class Program

A.) Clean Complex

hang clean + front squat + jerk

(3+2+1) @ work up to heavy

B.) Open Workout 12.4 remix

AMRAP 8

75 Wall Balls 20/14

60 Double Unders

15 Ring Muscle Ups

——————— 

C.) strength

Back squat

-heavy set of 2

Strict press

-heavy set of 2

D.) Conditioning + Gymnastics

AMRAP 18

200m  

12 GHD situps

9 strict defecit HSPU 4”/3”

6 box jump 36”/30” 

E.) Aerobic power

3 rounds

30 seconds ME Ski erg

30 seconds rest

30 seconds ME air dyne

2:30 rest