Part A: Cleans
On the 90 sec x 9
1 full clean + 1 front squat
3 sets at 80%, 3 sets at 85%, 3 sets at 90%
Part B: Back Squats on the 2:30
6x3 at 80%
2x3 at 85%
Perform a set of 8 or more strict pull ups after each set.
Part A: Cleans
On the 90 sec x 9
1 full clean + 1 front squat
3 sets at 80%, 3 sets at 85%, 3 sets at 90%
Part B: Back Squats on the 2:30
6x3 at 80%
2x3 at 85%
Perform a set of 8 or more strict pull ups after each set.
4 rounds of :
60 seconds on 60 seconds off -
4 RMU
AMRAP Burpee BBJO 24"/20"
Rest 3 minutes
Then 3 rounds of:
90 sec on 90 sec off
4 RMU
8 Burpee BBJO 24"/20"
AMRAP DB snatch 70/50
Rest 3 mins
2 rounds for time of
4 RMU
8 Burpee BBJO 24"/20"
12 DB snatch 70/50