WOD: Tuesday, June 9th, 2020

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Warm-up: Group Dynamic

  • Jumping Jacks – 30 Reps
  • PVC (Broomstick) Pass Throughs – 15 Reps
  • Samson Stretch – 1 Minute per side

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Workout: AMRAP x 16 Minutes

  • 4 DB/KB Hang Clean and Jerks (Right Side)
  • 8 Burpees Over DB/KB
  • 4 DB/KB Hang Clean and Jerks (Left Side)
  • 200 Meter Run

BARBELL OPTION: AMRAP x 16 Minutes

  • 8 Hang Clean and Jerks (95/65)
  • 8 Burpees Over Bar
  • 200 Meter Run

WORKOUT FLOW:

  • Workout is as many rounds as possible in 16 minutes. One full round of the DB/KB version is 4 Hang Clean & Jerks, 8 Burpees Over DB/KB, 4 Hang Clean & Jerks, and a 200 meter run. The Barbell version is 8 Hang Clean & Jerks, 8 Burpees over bar, and a 200 meter run.

EQUIPMENT MODIFICATION:

  • DB/KB Hang Clean and Jerks – Find a weighted object that allows you to complete the movement. This can be a book bag or a jug of water.
  • 200 meter run – if you have not mapped out the 200 meter distance mark than complete a :30s run away from your start point and a :30s run back.

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Core: 5 Rounds

  • 15 V-Ups
  • :30s Plank on Hands