Friday, June 21st

For time: 1 mile run 60 Single DB Hang Clean and Jerk 50/35 | 35/25 | 25/15 45 KB Swings 70/53 | 53/35 | 35/26 30 Single DB Box Step Overs (standard height) 50/35 | 35/25 | 25/15 15 Burpee Box Jump overs 30’/24″ | 24″/20″ | step Overs or lower box

No time cap for the workout but shouldn’t take more than 20-25 minutes. DB Box step ups are single DB, same one used to the C&J, and can be held however. Switch Hands every 5 reps for the DB C&J. KB Swings should be heavier than normal, but still done American. No Russian for scaling unless shoulder issues. Finally, you will raise the height on the box for the final BBJOs, so if you’re scaling have a height in mind that should challenge you.

Weighted Hanging Knee Raise 3×12

Core – hold a medball or light DB between your feet, slow and controlled here.