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
Rest Day Or 150 Cal on Bike 100 KB Swing 24/16 Kg 50 Push-ups on 20Kg Plate 1Km Run
Warm up Come in and find out =] Work out Teams of 2 30 min AMRAP 1 Rope Climb 3 Ball/Sandbag Over Shoulder 6 Cluster 50/35kg P1 does work, while P2 will perform 400m run. P2 will swap with P1 upon ret
Warm up 3 Rounds 10 PVC Pass-Through 10 PVC Lat Stretch 10 PVC RDL 10 PVC Snatch Grip Press 10 PVC OHS -into- 2 Rounds with empty BB 5 Snatch First Pull 5 Snatch Hight Pull 3 Tall Snatch 3 Tempo Snatc