Part A:
WB Progression week 1
Part B:
6 MIN EMOM
2 clean and 1 Jerk 225/155
2 BJ 36/24
rest 1 min
4 MIn EMOM
4 FR squats
rest 1min
2 MIN AMRAP
5 deads
7 push ups
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back