1) Jerks
3x3
Ascending
2) Jerk Complex 3 sets (60-70%
of today's clean)
2 Power Cleans + 1 Split Jerk +
3 Split Presses
3) For 14 minutes
Every Odd minute
3 Bench Press (135/65)
Every Even minute
Run 100m
4 Alt KB Snatch (23/16)
Score is slowest even minute
Rx+ (185/95) Read more »
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2) 3 and 3s
3 sets ascending
3 x Push Presses +
3 x Front Squats
2) With a partner and a kettlebell
buddy complete for time:
3 Rounds
20 Hang Clean and jerk (115/75lb)
30 Pull Ups
40 Kettlebell swings(24/16kg)
RX+
20 Hang Clean and Jerk
(135/95lb)
15 Bar Muscle ups
40 KBS (32/24KG)
Read more »
1) Backwards Lunge
3 x 4 (2 reps each leg)
Ascending
2) 6 Min Amrap
10 med Ball Cleans (20/14lb)
10 toes to bar
Rest 2 Mins
4 Min Amrap
10 med Ball Cleans (20/14lb)
10 toes to bar
rest 1 Min
2 Min Amrap
10 med Ball Cleans (20/14lb)
10 toes to bar Read more »
1) Snatches
3x3
Ascending
2) Snatch Complex 2 sets (60-
70% of today's snatch)
2 Snatch Grip dead lift
+
2 snatch Grip High pull
+
2 Hang Squat snatch
3) 10 Min AMRAP
100m run
10 thrusters (75/45lb)
10 kettlebell swings (24/16KG)
4) Accumulate 2 Mins of LSIT hold Read more »
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