Fri Dec 9 "Open Workout 14.4"

Workout of the day

1) Hang Clean + Jerk: 3-3-2-1-1-1 building to a heavy single

Move

14 Minute AMRAP:
30 Calorie Row
25 Abmat Sit-ups
20 Goblet Squats
15 DB Power Cleans
10 Ring Rows

2) “Open Workout 14.4:

14 Minute AMRAP:
60 Calorie Row
50 Toes-To-Bar
40 Wallballs @ 20/14
30 Power Cleans @ 135/95
20 Ring Muscle-Ups

Stimulus

1) Build to a heavy technical clean and jerk for the day with no misses

2) Push an uncomfortable pace as you make your way through this chipper. Expect to spend up to 5 minutes on the row, 5 minutes on toes-to-bar, 3 minutes on wallballs, and get to the cleans with some time to spare (max 65% of 1RM)