Warm Up
Repeat For 5 Minutes
100m run
15 Dynamic squats
10 Med Ball Clean and jerks
Front Squat
Every 4 Minutes on the Minute
5-5-5-5-5
WOD
12 Min AMRAP
COMPETITVE
6 Single Dumbbell Hang Clean and Jerk (50/35)
10 Burpee over dumbbell
14 wall balls (20/14)
PERFORMANCE
6 Single Dumbbell Hang Clean and Jerk (35/25)
10 Burpee over dumbbell
14 wall balls (14/10)
LIFESTYLE
6 Single Dumbbell Hang Clean and Jerk
10 No Push Up Burpee
14 Air Squats
Cool Down & Dismissal
100m Walk
Doorway Chest Stretch
Quad Stretch