Long one

Strength

E90s x 7

1 Hang Clean & Jerk

 

MetCon

18min AMRAP

FITNESS

18min AMRAP

22 Alt DB Hang Clean & Jerk 35/20

18 Alt Step Ups 24/20

12/9 Cal Row / Bike / Ski or 6 x 10m Shuttle Run

 

PERFORMANCE

18min AMRAP

22 Alt DB Hang Clean & Jerk 50/35

18 Alt Step Ups 50/35 to 24/20

14/12 Cal Row / Bike or 6 x 10m Shuttle Run

 

COMPETITION

18min AMRAP

22 Alt DB Hang Clean & Jerk 70/50

18 Alt Step Ups 70/50 to 24/20

14/12 Cal Row / Bike or 6 x 10m Shuttle Run