LIFT

3 Position Clean plus one Jerk (Jerk after the last Clean ONLY)

3 Positions – Power, Hang and Floor. 20-25 Minutes to build to a heavy set. Record your heaviest 5 sets.

WORKOUT

Performance
15 Min AMRAP
5 Pull Ups
5 Lunges each leg
5 Box Jumps 20”
5 HSPU

Fitness
15 Min AMRAP
5 Body Rows
5 Lunges each leg
5 Box Jumps 20” (Step Ups OK)
5 HR Push Ups/Negatives

THROWBACK THURSDAY

Agility ladder from 2013. Who’s feet are those?