Training 12-3-2018

Warm-up: Joint Mobility/Dynamic

Conditioning:

25 Minute AMRAP

2 SandBag Cleans to Shoulder R
1 SandBag TGU Return R (directly after the second SandBag Clean)
2 SandBag Cleans to Shoulder L
1 SandBag TGU Return L (directly after the second SandBag Clean)
2 Snatches (135/95)
1 Muscle Up (Ring or Bar)
12 DxKB Long Cycle (Clean and Jerk)
1 Muscle Up (Ring or Bar)
12 DxKB Swings
6 Bar Facing Burpees

*Snatches may be Power or Full
*You may elect to jump 5-20 pounds on the Snatch each new round, but you must complete your reps to move on. If you get stuck at weight you may be their the rest of your AMRAP so choose wisely
*Long Cycle and Swing weight are up to you but you must stay with the same weight for both

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)