Warm up
12 Min. Running clock
1st Min. 5 P. Snatches @40%
2nd Min. 5 P. Snatches @50%
3rd Min. 5 P. Snatches @60%
4 – 12 Min. Increase weight every Min. till 90% of Snatch
3 Rounds 16 Min. cap
10 Clean + Jerk 185/125 or 85%
55 Double unders
7 Min. AMRAP
10 DB Alt. Lunges in F. Rack position
5 Burpees
50 Sprints
1000 Meter row / 800 Meter run (on own)
Rx Program
Front Squats
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
Tricep Extensions x 9 Heavy
6 Rounds FT
4 Bar Muscle ups
2 Cleans Ascending weight
185|195|205|215|225|235
125|135|145|155|165|175
