Monday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x power clean and push jerk
1 x full clean and split jerk
22:00 - 37:00
B)
AMRAP 3:
15 wall balls
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Wall balls
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9 Wall balls
9 Power Cleans (155/105#)
44:00 - 54:00
Back squats x 3
Emom x 10
Optional accessories
3-5 x 8/10 dumbell shoulder press
3-5 x 5-15 ghr
3-5 x 8/10 strict press behind neck press
3-5 x 10 one arm rows