Warm Up:

4 Rounds

15 sec Prayer stretch

8 Kneeling DB Presses - 4 reps per arm. Assume a lunge position and strict press

6 DB Hang Clean and Jerks

2 Burpee Box Jump Overs


Goal- Consistency!

4 min AMRAP x 4

16 DB Hang Clean and Jerk (40/30) - 6 per arm. Reps do not need to alternate

8 Burpee Box Jump Overs (24/20)

Start each AMRAP with 12 DB Hang Clean and Jerks. Rest 3 minutes between

Your score is your best and worst set.

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