A.1 Power Clean 5×3 @ 90% of your 3RM (From Friday. Check your books!)
A.2 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Ups-Hand Release
Sit Ups
Box Jumps
Post loads and times to comments.
A.1 Snatch (squat)- 1, 1, 1, 1, 1
A.2
5 Rounds
12 Chest to Bar Pull Ups
Row 250M
8 Power Snatch #135/#95
Post loads and times to comments.
“300”
25 Pull Ups
50 Deadlifts #135/#95
50 Push Ups
50 Box Jumps
50 Floor Wipers #135/#95
50 Single Arm KB Clean & Press #36
25 Pull Ups
Post times to comments.
A.1 Bench Press 8×3 Bench Press @75%. Focus on bar speed. 3 quick reps. 30 seconds rest between rounds.
A.2 12 Minute AMRAP
5 Over the Box Jump
40M Shuttle Run (10M x4)
15 Toes to Bar
15 HR Push Ups
A.3 3×15 DB Heavy Row (Heavy) 30 seconds rest
3×15 Banded Sit Ups 30 seconds rest
Post loads and rounds to comments.