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Thursday, January 12, 2023


A. Take 15 minutes to complete 3 sets of the following 

    A1. 8 per/arm Half kneeling single arm press @ 3010

   A2. 10 Clean grip RDL's @ 3010 tempo @ 135#/95# 

   A3. 45 sec side plank per side 

B. For time 

10 single arm DB hang clean and jerks @ 50#/35# 

10 DB step-ups 24"/20"

20 Single arm DB hang clean and jerks @ 50#/35#

20 DB step-ups

30 Single arm DB hang clean and jerks

30 DB step-ups

+

Cash out 500m/400m row or Bike 30/20 cals

*15 minute time cap

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