8 Minutes of Shoulder/Wrist/Elbow/OH/Hip/Back Mobility

A- WU- 500M Row + 2 RNFT of: 10 Each Squat/Press/DeadLift (45/35)/Burpee   -7 Minute Cap

B- Power Clean + 2 Jerk- 18 Minutes To A Heavy Single

C- Front Squat- 18 Minutes To A Heavy Triple

D- 2K Row or 1 Mile Run or 300 Double Unders    -9 Minute Cap

Notes: Choose the one you need the most work on.  
Post your scores to the Whiteboard.

3 replies
  1. cahill
    cahill says:

    row row row your boat
    got warm with a 500m row in 1:52 and then the barbell work.
    Power Clean + 2 jerks. I worked up to 175 pounds it felt good but I am still taking it relatively light.
    I did back squats, front’s didn’t feel very good. worked to 195
    2k ROW 8:01 gassed

    Reply
  2. Dariel31
    Dariel31 says:

    AMRAP 12:
    15 Snatches, 75/55
    15 Box Jumps, 24/20
    15 Snatches, 95/65
    15 Box Jumps, 24/20
    15 Snatches, 115/80
    15 Box Jumps, 24/20
    15 Snatches, 135/95
    15 Box Jumps, 24/20
    AMRAP Snatches, 155/105
    -one barbell, athlete changes weights.
    138 reps. (8 reps at 155).

    Reply

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