SHAKE & BAKE

CROSSFIT TRENCHES – CrossFit

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Clean and Jerk (3-2-2-2 incremental – work up to 75% of 1RM)

Can be Power/Squat Clean & Push/Split Jerk

Log last set

Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

6 Single Arm KB C&J 53/35 (3 e/side)

10 Weighted Hollow Rocks 25/15

4 Single Arm KB Snatch 53/35 (2 e/side)
*2min rest*

Metcon (AMRAP – Rounds and Reps)

3min AMRAP of:

6 Hang Power Cleans 95/65

8 Hollow Rocks

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