Tuesday

Warm-up
Warm-up
AMRAP x 5:00
8 SA DB DL/Arm (Feet outside DBs)
8 Up-Downs
16 Alt Prisoner Step-Ups **

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then
AMRAP x 5:00
8 SA DB Front Squat/Arm
8 Burpees
8 Box Jump Step Down

Workout
Metcon
E2MOM x 24 MINUTES
MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)
MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar
MIN 5 & 6 – Heavy Hold…Mixing it Up!*

Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds

C. STRENGTH / GYMNASTICS
Clean and Jerk (1×1)
ON A 20:00 RUNNING CLOCK…
Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.