2-10-15

PUSH-UP Set 1 – 2 Push-ups Set 2 – 2 Push-ups Set 3 – 4 Push-ups Set 4 – 2 Push-ups

STRENGTH – Clean and Jerk 12 Min EMOM 1 Squat Clean, 1 Hang Clean, 1 Hang Squat Clean

CONDITIONING 5 min AMRAP 10 Wall Ball 5 Box ump (20″) 2 min rest 5 min AMRAP 10 Push Press (75#/45#) 5 Cal Row

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike