Tuesday- September 18th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Push Press w/Barbell x 10

A. Push Jerk

6 x 2 @70%

B. “Captain Crunch”

AMRAP 4:00

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00

2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:00

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining

C. Buy-Out

4-Way Dead Bugs (arms + legs go down together) x max reps in :60

then,

Lat Stretch x :60 seconds each