A: Grip Work:
0:45 sec per side pinch plate 35/25
Wrist Ext 20 per side light weight
B1: Full clean and jerk
on the 90 sec x 5
all at 70%
1 full clean + 2 squat + 1 jerk
B2:on the 90 sec x 5
all at 75%
1 full clean + 1 squat + 1 jerk
C: Deadlift
1x12 at 50%
1x8 at 55%
1x6 at 60%
3x5 at 70%
AMRAP and pick up where you left off.
3 rounds of :
1:30 on 1:30 off -
16 DB Front rack lunges 50/35
8 BMU
8 BBJO at 24"/20"
Rest 3 minutes
4 rounds of :
1:00 on 1:00 off -
10 DB Front rack lunges 50/35
5 BMU
5 BBJO at 24"/20"
Rest 3 minutes
5 RFT of
30 sec on 30 sec off
5 BMU
5 BBJO at 24"/20"