Happy friday everyone …..Remember Monday is a

holiday ….enjoy the weather and your family. 

 Warm up …..Choose your MB wisely… this is a warm up 

• 10 mb cleans
• 200 m run with MB
• 10 side to side MB push ups
• 10 heel roll on MB
• 10 torso Twists using MB

8m EMOM 50% 1 rm 

Clean Shrug Pull

Clean + 5 Front Squat + Jerk

-Rest-

Then

Complete as many rounds as possible in 15 minutes of:
45-lb. dumbbell squat cleans, 10 reps /MW
15 pull-ups/ RX CTB/ banded
10-20 box jumps

 

 Accessory / Joint Health 3-4 rounds

1a) 8 ps bicep curl holding an isometric lunge position 

1b) Plank body saw side to side 30 sec to 1 min 

1c) Single arm suitcase  carry 100 ft  / arm