A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
A: Push Press*
4 x10 at 50% of 1 RM clean and Jerk
B: Jerks*
Every 30 sec x 20
1 rep at 65% of your 1 RM clean and jerk
* If possible from rack or blocks
Part B:
3 RFT of
50 GHD sit-ups
25 Pistols
5 rope climb
1:15 on 45 sec off x 4 rounds for each cycle!
Rest 2:00 mins between each new cycle x 3 cycles
(So yes 12 rounds total)
Cycle 1 - 18 DB Push Press 50#/35#, 6 BMU, AMRAP Box Jump Overs at 24"/20"
Cycle 2 - 15 DB Front squats, 12 C2Bs, AMRAP Box Jump Overs at 24"/20"
Cycle 3 - 12 DB Thrusters, 18 T2Bs, AMRAP Box Jump Overs at 24"/20"