18.1!
Prep
6 minute Row @ increasing effort
+
7-10 minutes of Mobility and Foam Roll
(Hip Flexors and Shoulders)
+
get 10-15 reps each side of DB Hang CJ to get a feel for the movement
+
2 rounds of:
6 calorie row (@ workout pace)
4 toes to bar
2 DB Hang Clean and Jerk/side
(Rest 30-seconds)
18.1
AMRAP 20 Minutes
8 Toes to bar
10 DB Hang Clean and Jerk (50) (5/arm)
14 Calorie Row
Cool Down
AMRAP16 minutes
20-calorie Bike
250m Row
Perform this at 60-70% effort. Just get the body and mind flushed out post Open Workout. Will help kick start the recovery process.
DO NOT skip this!