4-7-15

Warm Up: – EMOM 10

1. 12 push jerks

2. 12 upright rows

3. 12 front squats

End each min with 2 squat snatch

Strength: – OHS – 5RM in 20 min

WOD: – TEAM WOD ( teams of 3)

AMRAP 15

5 cleans + rope climb + 10 squats

Each person must complete complex before switch 

1 person works / 1 person rests

1 person holds plank during work

Cleans @ 135/95

Rope climb = 1 rep

Score = Total Reps

 

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