A: Bench
Using your 8RM from last week or your 80%, drop 20% of the weight and perform 6 x 6
B: 18 minute AMRAP of - 12 DB single arm hang clean and jerk 50/35lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)
A: Bench
Using your 8RM from last week or your 80%, drop 20% of the weight and perform 6 x 6
B: 18 minute AMRAP of - 12 DB single arm hang clean and jerk 50/35lbs ( 6 per arm), 12 push ups, 12 C2B, 12 OH lunge steps (6 on each arm)
On the 15 minutes x 3
30 KBS at 16kgs/12kgs
5 clockwise runs around the gym
30 lunges with KBs held Overhead 16kgs/12kgs
5 clockwise runs around the gym
10 sandbag cleans 100#/70#
5 clockwise runs around the gym
10 burpee over the bag 100#/70#
5 clockwise runs around the gym