Friday
0:00 - 15:00
A)
10 rds
Every 90 seconds
1 x dead lift (clean grip)
1 x hang clean
1 x front squats
24:00 - 40:00
B)
4 rds
Every 4 min
15 x power snatches (75,55)
25 x wall balls (20,14)
45:00 - 55:00
C)
10 min amrap
20 x strict press (75,55)
2 x rope climbs / 1 x leg less rope climb
20/15 x cal row
Optional accessories
1)
5 x 10 double k/bell front rack lunges
With
5 x 10 double k/bell rows
2)
5 x 10 pause pistols
With
5 x 10 bent lateral complex