1.Warm up

PVC Pass Through

PVC Good Morning

 

2.Mobility

Arm Circle

 

3.METCON

AMRAP 5min

20 Jumping Jack

10 Arch Rock

 

4.Skill

Tall Clean

 

5.Interval

EMOM 12min

1-6min : 8 Hang Power Clean (115/75)

7-12min : 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 1 Split jerk