A. Jerkx3x5
B1. Front Squatx5x5
B2. Wall Walk-8 reps
+
4 minutes to complete:
50 DU/100 Singles
30 Push ups-scale these down if you need
10 Thrusters-heavier than you typically use
*rest until the 4 minute mark and begin again from the top
x4
A. Snatch every 90 sec for 7 sets B. Push up-30 sec max effort, 30 sec restx4 + 5 rounds 30 KBS@53/35 20 Burpees 10 Box Jumps@30/24 Rest 1 minute after each round
Trying to get better at this!!! Will make it a habit. A. 3 position cleans-6 sets B1. Strict Pull upx5 repsx3 B2. Chin over bar holdx15-20 seconds B3. Hollow Rocksx20+Hollow Hold 20 seconds + 5 rounds
Wednesday A. Deadliftx5x5....off feel, perfect form B1. Hollow rocksx15+20 second hollow holdx5 B2. Dip Support Holdx20 secx5 B3. Tuck Upsx10x5 + 16 min amrap 800 m run 17 Power Cleans 24 Box jump ove