MArch 15 2021

Warm Up:

4x

3 Muscle Cleans + 3 Hang Cleans + 3 Pressess (Barbell)

6 Ring Rows + 6 Push UPs

WOD:

Gym Crew

12 Min AMRAP

15 Thrusters

5 Muscle Ups

15 Box Jump Overs

L3- 95/65

L2- Clean & Jerks 135/95, Pull Up+Ring Dip or Push Up

L1 -DB Clean & Jerks, Ring Rows + Push Ups

Then

Strength

2 Rounds of TnG Clean and Jerks

9 Clean and Jerks

6 Clean and Jerks

3 Clean and Jerks

2 Min Rest

L3- 135/95, 155/105, 185/125

L2 - 95/65, 135/95, 155/105

L1 - Hang Power Clean - 50%, 60%, 70%

At Home Crew:

12 Min AMRAP

15 Air Squats

5 Push Ups + VUps

15 Tuck Jumps

Then

2 Rounds

9 Burpees

6 Squat Jumps

3 Burpee Squat Jumps

2 MIn Rest