|Alex looking determined to complete the ring row|
SWOD: Clean and Jerk, 1 RM. Compare your weight to 1.10.11.
Metcon: AMRAP in 8:00 of:
- 8 Wall Ball Shots (Heaviest ball you can get to the 10' target)
- 8 KB Swings (Heaviest KB you can swing with good form)
For the SWOD, keep the reps low and work up to a new 1rm PR. This should be a full squat clean and a jerk. The jerk can be split and push jerk style. The metcon is short so make sure you up the intensity and move fast through the movements. Pick the heaviest ball and the heaviest KB you can maintain good form with!
Post weights and rounds to comments. cc