Warm Up

Run/Row/Bike/Jump 2 minutes

Dynamic Stretches

3 Rounds:

5 Pull Ups

10 Push Ups

15 Squats: first round Overhead Squats, 2nd Back Squat, 3rd front Squat

Skill Work

A) Clean and Jerk Review and Warm Up

B) 20 minutes to work up to a 1RM Clean and Jerk


7 minute AMRAP:

Run 800m

Then complete as many reps as possible of Burpees in the remaining time.


Dave spying on the 6am class?


Emily Sun Run


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