Saturday- September 19th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls x 20

*Calf Stretch x :30 each

A. “Mighty Ducks”

Teams of 3

For Time (30 Minute Cap):

60 Clean and Jerks (135/95)

400 Meter Team Run

30 Strict Pull Ups/Kipping Muscle Ups

400 Meter Team Run

100 Lateral Barbell Burpees

400 Meter Team Run

30 Strict Pull Ups/Kipping Muscle Ups

400 Meter Team Run

60 Clean and Jerks (135/95)

B. 5-10 minute cool down Jog, Bike, Ski or Row

Mobility/recovery work wherever you need it for 10:00

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