A.
Deadlift + Hang Clean + Jerk
3 x (3+4+3) ~ 65%
3 x (3+3+2) ~ 75%
2 x (3+2+1) ~ 85%
B.
3 sets
5 Hang Clean & Jerk
* Load : 60~70% of Today Heavy
AMRAP 15
20 Box Jump Overs 24/20inch
5 Devil Press 50/35lb
5 Wall Walks
9 rounds for time of :
12 Wallball 20/14lb
18/15 Cal Row
Amrap 16 minutes
36 Double Unders
18 DB Hang Clean & Jerk 50/35lb
12 Burpee over DB
6 Bar Muscle ups
3 rounds for time of :
800m Run
60 Squats
40 Push ups
20 Box Jump Overs 30/24inch
[ TEAM 2]
AMRAP 16
8 Muscle ups
16 Hang Power Snatch 115/75lb
A.
6 Sets
Halting Snatch Deadlift
Floating Snatch Pull
Hip Power Snatch
Hang Power Snatch
* Load : ~ 75%
B.
EMOM 10
3 Hang Power Snatch
* Load : 75% of Today Heavy
[ Team of 2]
For time of :
100 Toes to bar
100 Wallball 20/14lb
100 Burpee Over the bar
100 Hang Power Clean 115/75lb
AMRAP 15
1-2-3 … Wall Walks
10-20-30 … Double Unders
10 Steps, Walking Lunges
For time of :
20 DB Snatch 70/50lb
15 DB Goblet Squat 70/50lb
10 Bar Muscle ups
30/20 Cal Row
10 Bar Muscle ups
15 DB Goblet Squat 70/50lb
20 DB Snatch 70/50lb
