17 May 19

Clean and Jerk (3RM Clean & Jerk work)
Metcon (AMRAP – Rounds and Reps)
AMRAP12
200M Run
15 Box Jumps (24,20)
15 HSPUs*

* 15 HSPUs is Rx+; 5 HSPUs + 10 Wall BallsĀ  (20,14) is Rx

Metcon (AMRAP – Rounds and Reps)
New/ Rehab/ Master
AMRAP12 (Rx+)
200M Run
15 Box Jumps
15 Wall Balls

AMRAP12
100M Run
8 Box Jumps
8 Wall Balls

Extra Credit
Bench Row (Bench Rows 3RM)
Elevate a flat bench so that you can reach a loaded barbell while lying on the bench…
Retract your shoulders blades and pull the barbell to the bench…
You can’t cheat on a Bench Row lol
Bench Press (BP 8@65% 8@70% 6@80% 6@85%)

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