THURSDAY 18 January 2023

Warm-up
AMRAP 6
5 Pause squats (1s)
5 Air squats
5 Jumping squats
10 Ring Rows
10 DB Hang Clean + Jerk (10 left then 10 right)

+

Warm up C&J to workout weight

Workout
Teams of 2:
Minute 1: Partner A Completes as many reps as possible, Partner B rests
Minute 2: Partner B Completes as many reps as possible, Partner A rests
…
Continue this pattern until the team has completed all the required reps
*Partition reps and sets in any way the team wants. Tip: plan ahead of time, having random, sets/reps are really hard to keep track of.
*Can be done as a solo workout, 1 minute work/1 minute rest style (everything half reps)

150 wall balls (10/7)
30 muscle-ups
30 clean and jerks

 F: 7Kg Ball, 45Kg barbell
 M: 10Kg Ball, 70Kg barbell