Warm-Up:
400m run then alternate with a partner:
6 rounds (3 each)
4 muscle cleans
4 front squats
4 strict presses
4 good mornings
Strength/Skill:
A. Strict Press from Split 3 x 5
B. Split Jerk- build to a heavy single with 3 sec pause in dip
MetCon:
In teams of 3
AMRAP 21:00
10 KB Swings
10 Box Jumps
10 Wall Balls
One athlete will run 300ish meters while the others alternate movements to completes as many rounds/reps of the AMRAP as possible in the 21 minutes.
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