A.
Warm up
B.
6 Min. Running clock
0 – 3 Min. 55/75/#
Low hang pause, Mid hang pause + Power position pause + P. clean + P. Jerk
4 – 6 Min.
Tempo 3210
2 Clean + P. Jerk
(3 Sec. pull, 2 sec. hold at power position, 1 sec. hold at jerk, return to starting position)
6 Min. EMOM
P. Clean + 5 P. Jerks
C.
15 Min. AMRAP
7 Clean + Jerk 65/95#
9 Barbell lunges R+L=1
11 C2B
D.
500 Meter sandball carry
25/30#
Rx Program:
Bench Press
10 x 40%
10 x 50%
5 x 60%
5 x 65%
5 x 70%
GHD Back extensions x 20
27-21-15-9-3 (20 Min. cap)
Thrusters 65/95#
Over bar burpees