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)
Today's Workout (WOD):
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Clock starts at 0:00 and you must complete each task within the allocated time.
Score is time to finish each task. If you do not finish, stop, record missed reps and continue onto the next part.
Part A: 0:00 - 7:00
4 rounds of
12 DB Front squats 50/35
9 HSPU
Part B: 7:00- 14:00
4 rounds
12 DB Push press 50/35
9 BBJO at 24"/20"
Part C: 14:00 - 21:00
3 rounds of
15 DB Front squats 50/35
12 HSPU
15 DB Push press 50/35
12 BBJO at 24"/20"