Strength
Every 3 min for 9 min
@70% of last week complex
1 power clean
1 hang squat clean
2 thruster (no thruster-jerks)
Metcon
AMRAPx12
10 push up
15 box jump
20 kb swing 53/35
Accessory
3 rounds
10 db pull over
12 banded good morning
20 bicep curl
Every 3 min for 9 min
@70% of last week complex
1 power clean
1 hang squat clean
2 thruster (no thruster-jerks)
AMRAPx12
10 push up
15 box jump
20 kb swing 53/35
3 rounds
10 db pull over
12 banded good morning
20 bicep curl