A. Power Clean + Push Jerk
In 12:00, Build to a challenging TnG triple
B. 18:00 descending rep scheme AMRAP:
12 Power Clean and Jerk (70/47.5kg)
12 Strict Pull-ups
200m Run
10/10/200m, 8/8/200m, 6/6/200m, 4/4/200m,
2/2/200m then max reps of Strict Pull-ups in remaining time
Rx+ = Bar Muscle Ups
"WTF FRIDAYS" 1. Strength Push Press Every 2:00 for 12:00 (6 sets) 12-9-6-3-3-3 (Build in weight along the way) 2. Fitness For Time: (20:00 Cap) 100 Burpee Pull-ups
1. Fitness AMRAP 12:00 8 Thrusters (40/30kg) 40 Double Unders 8 Hand Release Pushups (RX+ = HSPU) 2. Strength Back Rack Lunges Every 1:30 for 12:00 (8 sets) 8 Back Rack Alt. Reverse Lunges (4/leg - of
1. Strength Power Snatch + Overhead Squats In 10:00, complete: 9 Reps @ 70% 6 Reps @ 80% 3 Reps @ 90+% 2. Fitness 3 x 4:00 AMRAP 400/350m C2 Machine (one of each, rotate in order, double on bike) 20 C