Sunday 04.09.23

“AFC Richmond”
20:00 AMRAP
10 Alternating Dumbbell Hang Clean and Jerk 50/35lb, (22.5/16kg)
5/5 Contralateral Step-Ups 50/35lb, (22.5/16kg) 24/20’’
20 Air Squats
50/50ft Single Arm Overhead Carry, 50/35lb, (22.5/16kg)

Optional Accessories: Stability and Unilateral Strength
Every 3:00 for 15:00 (5 Sets)
2/2 Turkish Get-Ups
4/4 KB Crossbody Tall Kneeling to Standing
6/6 Weighted Pistol Step-Downs (3sec Eccentric)