A. Clean and Jerk
12:00 EMOM:
Min 1-4 = build to 75%
Min 5-8 = build from 75-85%
Min 9-12 = build up to 90+%
Goal = no missed reps
B. 3RFT: (21:00 Cap)
21 Burpees Over Bar
15 Ring Dips
9 Squat Cleans (85/60kg)
*3:00 rest between rounds
Warm-up 3 Rounds 10 Deep squat with Thoracic Rotations 10 Alt. Groiners 10 Alt. Samson Lunges 10 Bootstrappers -Into- 2 Rounds 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches 10 Empty
Warm up AMRAP x 10Min 10 Bootstrappers 10 Alt. Groiners 5 BB RDL 5 Up-Down* Full burpee on 2nd and 3rd Round Strength (15 min) Dead Lift 1 x 6 @ 50% 1RM 2 x 5 @ 55% 1RM 2 x 3 @ 65% 1RM 2 x 2 @ 70% 1RM