12-20-2021

Warm-Up

2 Rds

20 PVC Pass Through

10 ATW/ side

5 KB Strict Press/arm

5 KB goblet squat

25’ over the fence (forward)

25’ over the fence (backwards)

Weightlifting

5 Front Squat+ 1 Push Jerk

5 Sets Every 1:30 @80% of 1RM Jerk

Metcon

EMOM 30

1- :40 DU (DU practice)

2- 3 push jerk from rack @75%
3- 12/10 cal row

4- :40 Dbl KB Wall Sit

5- 8 GHD Back Extension