09.27.2022

Warm Up
2sets
Row 1:00 increase pace every 20 seconds
10 KB swings
10 scap pull ups
10 single arm ring rows
10 empty barbell hang muscle cleans


Strength
push press
3 sets of 5 reps @75%

Bulgarian split squats
3 sets of 7 reps

WOD
"PAT" (point after touchdown)

5 sets of 3:00 AMRAPs
21/15 cals row
9 box jumps 24/20"
max power cleans in remaining time
Rest 1:30

round 1 95/65 75/55 45/35
round 2 135/95 95/65 75/55
round 3 155/105 115/75 95/65
round 4 185/135 135/95 115/75
round 5 225/155 155/105 135/95