• WARMUP
  • Run 400m
  • Wrist Warmup
  • Spider-Man Walks x2
  • Power Skip
  • 3 Rounds
  • 3 HHPC
  • 3 LHPC
  • 3 PC
  • 3 FS
  • 3 Push Jerk/Split Jerk

  • OLY
  • 12 min EMOM
  • 1 Power Clean and Jerk start at 80% and work to heaviest single of the day

  • METCON (CAP 12)
  • For Time
  • Bike 2K/Row 1K
  • 30 Power Clean and Jerks 135/95