112217 Wednesday

Warm Up: Stretch

Conditioning:

A) For Time:

21 Push Press (135/85)

21 Front Squats 

21 Hang Power Cleans

*rest 2min

15 Push Press (155/95)

15 Front Squats

15 Hang Power Cleans

*rest 2min

9 Push Press (175/105)

9 Front Squats

9 Hang Power Cleans

*rest 2min

6 Push Press (185/115)

6 Front Squats

6 Hang Power Cleans 

B) AMRAP ladder x 12min

3 Burpee Box Jump Overs (24/20)

3 Cal Row

6 Burpee Box Jump Overs

6 Cal Row

9 Burpee Box Jump Overs 

9 Cal Row

Climb by 3 each round...