A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight
B: Full clean and jerk
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%
A: Grip Work
0:45 sec per side Hex DB hold
Wrist Ext 20 per side light weight
B: Full clean and jerk
on the 90 sec x 8
all at 70%
2 full clean + 1 squat + 1 jerk
C:Deadlifts
1x10 at 50%
1x8 at 55%
1x6 at 60%
1x5 at 65%
3x4 at 70%
2:15 on
45 sec off
Until completion of
200/175 cals on the rower.
However at the start of each interval (including at 3-2-1- go) you must buy in with :
8 BMU
16 WBs 20#/14#
Capped at 10 rounds. Can you finish?