FUN FUN FUN !!! way to go Vince and Mark
Warm up
- Release work on shoulder , butt and hip flexors and forearms
- 10 MB cleans
- 10 depth jumps
- 10 sp S L sits and 10 banded clam in side plank
warm up for clean
Strength
- Back rack box step up 5×5 ps
- 2 burpee rolls.. do not let the arms or legs touch
- 10 sp S L sits and 10 banded clam in side plank
METCON
15m AMRAP 300m Row/bike/ run 5 Hang Power Cleans (145/105) (115/85) 7 Front Squats 9 Box Jumps