June 22 2021

Warm Up:

3x

200m Run

8/8 Pallof Press

20 Sec Side Plank

30 Sec KB DeadBugs

8/8 KB Clean and Press

WOD:

Gym Crew

Clean and Jerk Wave

18 Min E2Min

1) 3 Power Cleans + 1 Jerk

2) 2 Power Cleans + 1 Jerk

3) 1 Power Clean + 1 Jerk

Start at 72% for the first wave and add weight

Each Wave perform each set a little higher than the previous wave

METCON

12 Min OTM - Alternate through the Movements

1) 13/10 Cal Bike//15/12 Cal Row

2) 8 Hang Power Clean & Jerks

3) Max Rep Box Jump Overs

L3 - 115/75

L2 - 10/8 Cal Bike//12/10 Cal Row, 95/65

L1 - 8/6 Cal Bike//10/8 Cal Row, 6 HPC& J, Step Ups

At Home Crew

10 Min OTM

3 Back Pack Devils Press

METCON

12 Min OTM

1) 200 or 100M Run

2) 8 Back Pack Hang Clean and Jerks

3) Max Rep Back Pack Jump Overs