14032023

Strength:

EMOM 4 min.

2 x (1 high hang power clean + 1 hang power clean (above knees) ) (for quality)

rest 1:00

EMOM 4 min.

2 x (1 hang power clean (above knees) + 1 hang power clean (below knees) ) (for quality)

rest 1:00

EMOM 4 min.

1 power clean (for weight)

WOD:

AMRAP 6 min.

6 one dumbbell box step ups

9 knees to chest

12 one arm dumbbell push press

rest 1:30

AMRAP 6 min.

8 box jump overs

8 toes to bar (x1.5 knees to chest)

8 double dumbbell push press

CORE: AMRAP 5 min.

10 hollow rocks

20 medicine ball russian twists