Weightlifting
Clean and Jerk (3 Cleans+1 Jerk@(70%+11#)x1x4)
(20min)
4 Rounds of 3 Full squat cleans + 1 Split Jerk @11#+70% of C&J
4 Rounds of 3 Full squat cleans + 1 Split Jerk @11#+70% of C&J
Metcon
Metcon (AMRAP – Reps)
5 Rounds for reps
On a 2 minute running clock, complete
On a 2 minute running clock, complete
15 WB 10/9ft 20/14#
2 Rope Climbs
then,
As many reps of Full Squat Snatches @115/85 for the rest of 2 minutes.
90 second rest after each round , post total reps of Snatches subtracted by any missing reps of WB shots and Rope climb
(18min)
If you don’t have a rope climb, do 20 Ring rows
If you don’t have a rope climb, do 20 Ring rows
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