Part A:
5 minute AMRAP
50 M sprint
5 HDST (8" deficit/flush)
REST 5 minutes
Part B:
7 Minute AMPRAP
20 WB 20/16
then perform the following complex 4 times
1 squat clean, 4 steps of lunge (alternating), 1 push press 135/95
Part A:
5 minute AMRAP
50 M sprint
5 HDST (8" deficit/flush)
REST 5 minutes
Part B:
7 Minute AMPRAP
20 WB 20/16
then perform the following complex 4 times
1 squat clean, 4 steps of lunge (alternating), 1 push press 135/95
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