Part A:
Squat
Based on latest 1 RM
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
Part B:
4 rounds for time of
40' of Double DB OH Lunge 50lbs/35lbs
8 MU
Part A:
Squat
Based on latest 1 RM
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%
Part B:
4 rounds for time of
40' of Double DB OH Lunge 50lbs/35lbs
8 MU
12 rounds switching every round
12 Front rack lunges 1355/95
12 C2Bs
Rest 2 minutes
8 rounds switching ever round
8 clean and jerks 135/95
8 ring dips
Rest 2 minutes
6 rounds switching every round
6 Power snatch at 135/95
6 BM