1:00 of PVC Pass Throughs
14/10 Calorie Row
10 PVC Overhead Squats>Empty Bar OHS
Bar is taken from the rack.
Start moderate, and build to a heavy set of 3 or 3RM.
AMRAP 9 Minutes x 2
30 S-DB Hang Clean and Jerk 50/35lbs
30 S-DB OHWL Steps 50/35lbs
Continue where you left off in Round 2
Target Score: 3+ Rounds
– Burpees: Should not exceed 2:30 to complete in any round.
– DB HC&J: Should not exceed 3 sets to complete 30 reps. Reduce
weight before reps.
– OHWL: Should not exceed 2:30 to complete the 30 Reps. If OH is an
issue, modify with a front rack lunge, goblet lunge, or unweighted lunge.