Five rounds, each for time, of:
5 Power cleans,
10 Front squats
5 Jerks
all at 135/95/95/65
20 Pull-ups
Rest 90 seconds
Extra Credit:
DL 6X4 at 75%
Five rounds, each for time, of:
5 Power cleans,
10 Front squats
5 Jerks
all at 135/95/95/65
20 Pull-ups
Rest 90 seconds
Extra Credit:
DL 6X4 at 75%
Part A: As part of your warm up
Core Work:
15 Pike ups on rower
20 Heel Overs ver the tail end of your rower
30 Plank shoulder taps
Part B :
Work up to a 3RM squat and Bench!