Thursday, April 23rd

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Strength: Power Cleans – In 12 minutes build to a heavy single, then drop and complete 5 singles at 90%. Modification (no BB), complete 3 super sets of DB/KB Lawn Mower Rows (10-15 reps) into DB/KB Clean Pulls (see video).

Conditioning: Ascending AMRAP 12 – 1 Clean and Jerk (115/75 for BB, 44/26 for DB/KB), 1 burpee, 1 med ball or weighted sit up. Increase reps by 1 every round.

Core: 3 Sets of 1 Leg Raise, 1 Crunch (until failure) immediately into max effort plank, rest 60s.