Monday
For time
Run 400m
+
3 rounds
14 single arm DB hang clean and jerks @ 50#/35#
14 Single DB step-ups 24″/20″
+
Run 400m
+
3 rounds
7 bbjo 24″/20″
21 DB goblet squats
+
Run 400m
Essentials
A. Back squat
Complete 5 sets of 5 reps in 12-15 mins starting at a moderate load and increase per set
+
B. 11 minute AMRAP
8/6 cal row/bike
10 knee ups/toes to bar
12 Kbs