Monday
Minutes 00:00-10:00
10 rounds
3 Clean and jerks @ 135#/95#
3 barfacing burpees
minutes 10:00-20:00
10 rounds
2 wall walks
8 box-jump on and over 24″/20″
minutes 20:00-28:00
10 rounds
7 DB thrusters @ 50#/35# per hand
7 toes to bar
*9 minute time cap for all pieces
Essentials
A. Take 10 minutes to complete 3 sets of the following:
A1. Seated arnold press x8-10 reps
A2. Front foot elevated goblet split squat x8 reps/leg
B. 4 rounds for time
12 hang power cleans w/ DB or barbell
15 front squats
18 PVC pipe overhead ab mat sit-ups