26/04 – Acai

WARM-UP

2:00 Row

-into- 3 sets:

• 5 Inch Worms
• 4 Muscle Cleans and Shoulder Press (empty bar)
• 3 Hang Power Clean and Push Press (empty bar)
• 2 Clean and Jerks (empty bar)

STRENGTH

“Gwen”

15-12-9 Clean and Jerk (For Load)

• Every 4:00, complete 1 set. Each set must be unbroken, touch and go.
• Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.

WORKOUT PREP

2 sets:

• 2 Burpee Box Jump Overs (build-in height)

ACAI

FIRE

For time (15min cap):

• 100 Burpee Box Jump Overs (24/20)

EARTH

• Lower box
• Step up