A:Strict Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
4x4 at 75%
B: OHS
Using your 1 RM snatch
4x5 at 80%
C: 9 min AMRAP of
9 deadlifts 155/105
7 Bar hop burpees
5 ring dips
A:Strict Press
1x10 at 50%
1x8 at 60%
1x6 at 70%
4x4 at 75%
B: OHS
Using your 1 RM snatch
4x5 at 80%
C: 9 min AMRAP of
9 deadlifts 155/105
7 Bar hop burpees
5 ring dips
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym