2017 OPEN & REGIONAL PREP
Every 90sec for 8 rounds:
Power Clean + 3 Push Jerks
*Across. Pick a weight that is moderately heavy but manageable. The push jerks should be quick and without hesitation.
*Build to a heavy single with GOOD MECHANICS!
3 Ring Muscle-Ups
15 Air Squats
*If you cannot complete work in under a minute, convert to a 10min AMRAP.
50m Prowler Push (180, 140)
20 Stone or Medball Shoulders (90)
*We have an 80# d-ball at 4B East and 90# stones in New Albany. Double up two rubber mats in parking lot if using stones. 180 & 140 is the additional weight to add to prowler.