3 mins on 90 sec off
4 cycle met-con
20 air squats
15 KBS 2/1.5/1.5/1
10 Pwr cleans at 135/95/95/65
Oly Program:
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
| A: | 1 RM Snatch | ||||
| B: | 1 RM Clean and Jerk | ||||
| C: | Front Squat pause @ 70% 3x2 then 75% 4x3 | ||||
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