“BAZ”

30 minute AMRAP

30 Double unders
8 Squat cleans @ 50kg/70kg
11 Hand release push ups
As always the time and weights can be scaled to suit ability levels.

Otm 12:
1-6:
8 ghd su
5 strict pull ups

7-12:
5+5 sb snatch @45lbs

WL

Hang squat clean 5-5-3-3-3-1-1-1-1 reps

21-15-9:
Dead Lift, 275/185
Strict Ring Dips

Back Squat 5x3

I did @ 85% @ 115#

15min to establish 10RM Back Squats

10 Rounds

15 Deadlift 135lbs

15 Hand Release Push-up

18:18 for the 10 Rds.

1:35 for the 500m row

3 Rounds

7 Power clean 225/145lbs
21 Toes to bar

8 x 20sek työ / 10sek lepo

Käytä lisäpainoa.

1X5@75%, 1X3@80%, 1X2@85%, 2X1@90% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.