Monday
A)
0:00 - 15:00
AMRAP 3:
3 Power Cleans (135,95)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (155,105)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175,115)
3 Front Squats
3 Push Jerks
23:00 - 43:00
B)
10 rds
Every 2 min
4 x power snatches
3 x bar muscle ups / 5/3 strict pull ups
-go heavier as you go along
Optional extra's
1)
5 min max burpees to target (6 inches)
2)
5 min emom
15 x wall balls
3)
5 x 10-12 one legged dead lifts
5 x 5-12 reverse grip barbell rows