12/4 WOD

Power Clean + Power Jerk

6x(2+2) @ 75% 1-Rep Max

No Touch & Go Reps

Then

Bamboo Strict Press

3x10 @ Moderate to heavy weight

Then

10-9-8-7-6-5-4-3-2-1

Barbell Thrusters (95/75)

*5 Pike Push-ups after each set

Recent Posts

Metcon (20 min AMRAP, teams of 2 - TWO TIMES) 200m Run together → 40 Wall Balls → 30 Toes-to-Bar → 20 DB Clusters

Metcon (22 min cap): 400m Run → 50 Alt. DB Snatch (50/35) → 400m Run → 40 DB Box Step-Overs → 400m Run → 30 Devil’s Press (35/25)

Metcon (14 min EMOM): Min 1: 12 Push Press (95/65) Min 2: 15 KB Swings (53/35) Min 3: Max Cal Row