A: Clean and jerk 2 reps at 85% within a 30 second window.
Then rest 3 minutes x 6 rounds.
B:Weighted dips 3 x AMRAP at 75% .
A: Clean and jerk 2 reps at 85% within a 30 second window.
Then rest 3 minutes x 6 rounds.
B:Weighted dips 3 x AMRAP at 75% .
A: Core work
9 MIn EMOM
1. 40 sec plank hold
2. 20 star fish
3. 20 sec L-sit-hold (rings or parallettes)
B:20 min AMRAP of
20 cal row
15 DB push press 50/35
10 DB box step overs 20"/16"