2.12

5 minutes of movement prep
KB windmill x 10/side
lateral goblet squats x 10/side
x-band walks x 10/side
bottoms up walk x 10m/side

then

A. Clean and Jerk – 7-10 minutes of work… building
B. Clean and Jerk cycling work; 5 minutes working of 3 TnG reps @ 40-50% of A
(A and B should take 15 minutes)
+
in front of a clock set for 18 minutes
minute 0-1:00 – amrap heavy thrusters
minute 1:00 – 2:00 – amrap Calories on aB
minute 2:00- 3:00 – amrap front squats @ same weight as thrusters
minute 3:00 – 4:00 – amrap double unders (once you stop DU.. plank for rest of time)
minute 4:00 -6:00 – Rest

**you can scale the thruster up to 135/95, 155/105 or higher…

Cool Down
bench OH stretch x 30sec. x 2
wall stretch x 30sec. per leg x 2




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