MONDAY 12192022

WARMUP

core - tabata

side planks

STRENGTH

1 Pause Back Squat

*2 sec pause in bottom

*Build to a strong single for the day with good form/speed - not a 1RM

WOD

For Time:

21 Clean and Jerks @ 135/95 lbs

6 Shuttle Runs

9 CTB  pull-ups

6 Shuttle Runs

15 Clean and Jerks @ 135/95 lbs

6 Shuttle Runs

15 Bar Muscle-Ups

6 Shuttle Runs

9 Clean and Jerks @ 135/95 lbs

6 Shuttle Runs

21 CTB  pull-ups

6 Shuttle Runs

Time Cap: 16 minutes