7min AMRAP
50m run
25 DU
5 burpee MU
5 DL 275/185/225/125
rest 7 mins
then 7 MIN AMRAP
14 lunge steps with 115/85/95/65 front rack
7 hang pwr snatch
14 T2B
Oly Program:
| A: | 1 RM Snatch | ||
| B: | 1 RM Clean and Jerk | ||
7min AMRAP
50m run
25 DU
5 burpee MU
5 DL 275/185/225/125
rest 7 mins
then 7 MIN AMRAP
14 lunge steps with 115/85/95/65 front rack
7 hang pwr snatch
14 T2B
Oly Program:
| A: | 1 RM Snatch | ||
| B: | 1 RM Clean and Jerk | ||
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs