TWO AMRAP 10'S & BICEP WORK

A) MetCon Prep:

Run 400 Meters

– Then –

2 Rounds of:

6 Hang Muscle Cleans
6 Push Press
6 Step-ups (Round 2 switch to Box Jumps)
6 Wall Ball Shots

*Rest 60s & repeat @ faster pace adding light weight to the barbell

– Then –

Perform 1 More Round w/ the weight you plan on using in the MetCon

B) WOD:

AMRAP 10:

200 Meter Run*
15 Shoulder to Overhead (Rx = 115/75, S = 95/65, 75/55, 65/35)
15 Box Jumps (24/20)

Rest 4:00

AMRAP 10:

200 Meter Run*
15 Hang Power Cleans
15 Wall Ball Shots  (20/14)

Rx+ = 135/95 & 30/20 Med Ball

*Alternate Options:
250/200 Meter Row or 12/9 Calorie Assault Bike

C) Accessory Work:

KB Hammer Curls (3 x 10-12)
– Rest 60s –

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