Friday, August 2nd

AMRAP 20 8 TTB | K2E | knee/leg raise 10 Single Arm Dumbell Hang Clean and Jerk 50/35 | 35/25 | 25/15 14/12 Cal Row **This is Open 18.1, so if you have a score recorded, see how you compare!**

Workout – stipulation provided by the open that you must complete all 5 reps on one hand before doing the next 5 on the other with the C&J. This workout is very much a pacer, so set a moderate pace from the beginning and hold onto it for the duration.

3 Sets: A1) 8 Weighted strict hanging knee raises) A2) 8 Weighted pause crunches (2 seconds)

For the core, we want to use a moderate med ball for both movements. Med ball between the feet for the knee raises, making sure our knees clear parallel. For the crunches, hold the med ball straight overhead and crunch into it. During the pause, ensure your shoulder blades are completely clear of the ground before returning.