Wednesday
A) A. Squat Clean and Split Jerk, work to a single
B)
B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins
C) C.High Hang Squat Snatch, 10 Min EMOM
Mins 1—>6 – 2 @70% of Snatch
Mins 6-10 – 4 @60% of Snatch
D) 5 min @ 85-90%/high effort:
5 R Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
5 L Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
—5 min rest
10 min AMRAP
AirBike Cals – 10,10,10,10,10
Toes to Bar – 1,2,3,4,5,etc.
Push-ups – 1,2,3,4,5,etc.
—10 min rest
15 min AMRAP
18/15 Cal AD
12 Thrusters @ 75/55bs
9 Bar Facing Burpees
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