Max Effort Upper
Strength
Hang Power Clean (3RM)
WOD
“Gangnam Style”
12min AMRAP
25 Clean and Jerks (135,95)
25 Burpees
25 Push Ups
50 AbMat Sit Ups
25 Pushups
25 Burpees
25 Clean and Jerks (135,95)
**Score total reps
25 Clean and Jerks (135,95)
25 Burpees
25 Push Ups
50 AbMat Sit Ups
25 Pushups
25 Burpees
25 Clean and Jerks (135,95)
**Score total reps
Special Strength
6×3 Behind the neck strict press against micro band
Special Strength
A. 4×12 DB upright row, palm in
B. 4×20 Ring Rows, elevated
B. 4×20 Ring Rows, elevated
$ Out
100 Pallof Press
**each side
**each side
Finisher/Recovery
Crossover Symmetry