Monday
0:00 - 18:00
A)
12 rds
Every 90 seconds
1 x power clean
1 x full clean
1 x split jerks
27:00 - 47:00
B)
Amrap 20 min
5 x hang snatch
10 x t2b / t2r / strict knee raises
Starting at 95,65lbs / 42.5kg,30kg going up by 5kg or 10lbs boys, 2.5kg or 5lbs girls each rd.
Optional extra's
1)
3 x 8/10 dumbell shoulder press
With
5 x 5-12 reverse grip barbell rows
2)
3 x 8/10 strict press behind neck
With
5 x 10-15 Glute bridges
And
5 x 10 bent lateral complex