Power Clean and Jerk + Run/Pushups/DB Snatch

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

2 rounds:

10 Burpees

200m Run

10 Pushups

10 PVC GHD Hip Extensions

DONE TOGETHER:

1:00 Barbell Front Rack Work

10 Power Jerks (45/35)

10 Hang Power Cleans (45/35)

10 Hang Power Clean + Power Jerks (45/35)

Power Clean + Power Jerk (1 EMOM x 12)

Increasing weight

Metcon (Time)

3 Rounds of:

800m Run

40/30 Pushups

20 Alt. DB Snatch (60/40)
men: 40 push ups

women: 30 push ups