Monday 12/18/23

Workout

Warm Up

AMRAP 5 
200m row 
10 (total) cossacks 
-with an empty bar 
3 front squats 
3 hang high pulls 
3 hang power cleans 
3 push jerks 

WOD-30 min cap 

4 rounds 
15 front squats (95/65 75/55) 
200m row/run/bike
15 front squats (95/65 75/55) 
-rest 1 min between each round

4 rounds 
10 hang clean and jerks (95/65 75/55) 
200m row/run/bike 
10 hang clean and jerks (95/65 75/55) 
-rest 1 min between rounds

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