60 min
A. Easy row for 40 min, NB only
134/149
7893 m, 2.32.0/500 m
B. Mobility work for 20 min

Level 2 AMRAP in 12 minutes of:

Power Clean (155/115#) x 8
Ring Dip x 12
Slam Ball (30/20#) x 16

Did 3 2/3 rounds with 9 ball slams. Used my dip station for dips, Olympic rings aren't in yet.

After normal dynamic and group warmup

Burgener warmup

10 ball slams - 20 lbs

In 15 minutes work toward a 1 rep max clean and jerk
45, 65, 85, 105, 115, 125, 135, 145, 155!!!!

For time
9-15-21
Thrusters (115/75) - 85 lbs
Burpees

100 jackknife situps - 6lb ball

50 deadlifts
50 burpee over bar
50 frontsquats
50 Abmat situps
50 Walking lunges with barbell
50 box step ups barbell

Women 50kg
Men 60kg

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Conditioning

3 rounds for time of:

50′ Burpee Broad Jump
20 KBS 60# db
15 C2B Pullups 55# help
10 Thrusters 50# db's

MR Jerk

9-15-21
thrusters
burpeees
for time

Back squat
2x4
1x2
2x4.
Rest as needed between sets. 1⁄4

3x70%
3x80%
3+x90%

1 mile
100 Pull-ups
200 Push-ups
300 Squats
1 mile

(used bands for pull-ups)

4 Rounds

400m
10 Pullups
25 Squats
10 Pullups
25 Situps
10 Pullups