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 on each section.
A: 3 mins on 90 sec off x 2
25 KBS 32/24kgs
20 Burpee BJO 24/20"
15 WBs
Rest 3 mins
B:2 minutes on 60 seconds off x 4 rounds
15 KBS 32/24kgs
10 Burpee BJO 24/20"
15 WBs
Rest 3 mins
C:60 sec ons 60 sec off x 6
12 KBS 32/24kgs
6 BBJO 24"/20"