11.29.17
Warm-up
Max reps for each movement for 1 minute each:
0-1 row
1-2 kbs
2-3 row
3-4 shuttle runs
4-5 row
5-6 bear crawls
Skills work-OHS progression
WORKOUT
7 minute AMRAP
5 clean and jerks 135/95
4 lateral burpees
Rest 2 minute (shed weight if you need to for OHS)
6 minute AMRAP
5 OHS 115/85
4 lateral burpees
Rest 1 minute
2 minutes to do max rep push presses (95/65)
Optional Cashout-on your own after class
800meter sandbag run
60 GHDs