Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x full clean
1 x hang clean
1 x split jerk
20:00 - 40:00
B)
10 rds
Every 2:00
3 x pause squats
5 x strict press
47:00 - 55:00
C)
8 min amrap
1,2,3,4.....
Thrusters (95,65)
K/swings (24,16kg)
Accessories
5 x 10 one arm rows
5 x 10-15 weighted back extenstions
5 x 10 reverse strict pull ups
5 x 24 side sit ups