Double Clean
Warm-up
7:00 AMRAP
Row 250 then AMRAP
10 Push up
10 Mountain Climbers
20 DU or SU
Row 250 then AMRAP
10 Push up
10 Mountain Climbers
20 DU or SU
Mobility
:30 Thread the Needle each side
:30 Lacrosse Scap Smash
x2
Then 1:00 Thoracic Foam Roll
:30 Lacrosse Scap Smash
x2
Then 1:00 Thoracic Foam Roll
Weightlifting
15:00
Shoulder Press (3-3-3-AMRAP)
75%
Metcon
Double Clean (AMRAP – Rounds and Reps)
12:00 AMRAP
2 Power Clean 135/95#
10 Double Under
4 Power Clean
20 Double Under
6PC
30 DU
8PC
40 DU…….
2 Power Clean 135/95#
10 Double Under
4 Power Clean
20 Double Under
6PC
30 DU
8PC
40 DU…….
Rx + 185/135
