051122

A. MetCon (Time)
"Grace"
30 Clean and Jerks (135/95)

SCALES
CLEAN & JERK
- Scale wt
- 50 DB Hang Clean & Jerks

(Directly into)

B. Metcon (Time)
3 Rounds
400m Run
20 Alternating DB Snatches (50/35)
10 Burpee Box Jump overs (24/20)

SCALES
400M RUN
- 1 min down and run back
- 500m Row

20 ALT DB SNATCHES
- Scale wt

BURPEE BOX JUMP OVERS
- Burpees over the plates
- Burpees over the Bar
- Burpees

C. Core
4 Rounds
A1:12 GHD Back Extensions @ 30X1 *add wt as necessary
A2: 0:30 Banded Flutter Kicks

3 Rounds
B1: 15 Pallof Presses (each side)
B2: 20 T-Rotations

3 Rounds
C1: 30 Knees to Elbow on DBs
C2: 12 Hanging Knee Raise w/ DB