Skill

15 Minutes
Med Ball Clean / Practice

15 Minutes
DB Clean
Work to a heavy Triple
(Experienced work with BB)

Metcon (AMRAP – Reps)

In front of a 12 Minute Clock

1 Min Squat Clean
1 Min Push Press
2 Min Squat Clean
2 Min Push Press
3 Min Squat Clean
3 Min Push Press

Experienced:
BB 135/95, Sub Push Press for Push Jerk
500m Row (Time)
Max Effort 500m Row
Optional for those who did on Thursday and mandatory for those that did not

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