A. Build to a heavy Squat Clean Thruster
B. 8:00 AMRAP:
2 DB Snatch (22.5/15kg)
2 Toes To Bar
4 DB Snatch (22.5/15kg)
4 Toes To Bar
6 DB Snatch (22.5/15kg)
6 Toes To Bar
8 DB Snatch (22.5/15kg)
8 Toes To Bar
...
...
*add 2 reps to each movement each round
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