24
01 '19
METCON
20min AMRAP
150 double unders
75 pull ups
50 wall balls 20/14
Accessory work
Shoulders of steel
Dumbells press 3×10
Weightlifting
Power cleans
3-3-3
Front squats
3-3-3
Barbell cycling
Unbroken clean and jerks 135/95
Up to 30 reps in the least amount of breaks. Rest as needed between sets
Split jerks
2-2-2-2-2
Gymnastics
Strict handstand push ups 3xmax
Core
50 med ball russian twists 20/14
*feet off the ground
