Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

8 min EMOM

2 clean and jerks on the minute working up to workout weight +

Workout:

Three 3-minute AMRAPs

• From 0:00-3:00

• 10 Wall Ball Shots (30/20 lb)

• 10 calorie Row

• Rest 2 minutes

• From 5:01-8:00, perform:

• 5 Clean and Jerks (135/95 lb)

• 10 calorie Row

• Rest 2 minutes

• From 10:01-13:00,

• 5 Thrusters (95/65lb)

• 10 calorie Row

Start each AMRAP from beginning