A:
Clean & Jerk
Every 90" for 8 rounds
Work up to a heavy load of the day, maintains balance and tension off the floor throughout sets.
Post loads to comments

B:
AMRAP 2'
5 Deadlift 60/40KG
5 Burpees
Rest 2'
AMRAP 2'
15 DU
10 Squats
Rest 2'
AMRAP 2'
Wall Balls

  - <a href='/journal/movements/1280'>Run</a> 400 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 21 reps
  - 21 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 300 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 15 reps
  - 15 Pull-ups
  - <a href='/journal/movements/1280'>Run</a> 200 meters
  - 95 pound <a href='/journal/movements/30'>Thruster</a>, 9 reps
  - 9 Pull-ups

10-9-8-7-6-5-4-3-2-1 triplet:
- Chest to bar pullup
- Box jump 30in
- GHD situp

Friday

10-9-8-7-6-5-4-3-2-1 triplet:
- Chest to bar pullup
- Box jump 30in
- GHD situp

Clean and Jerk
Work up to a heavy complex of:
1 Power Clean + 1 Hang Squat Clean + 1 Jerk

Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 Burpees
6 Thrusters, 95/65
6 Burpees
9 Thrusters, 95/65
9 Burpees
12 Thrusters, 95/65
12 Burpees…

Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box

*155 lbs Squat clean

3 rounds:
- 800m run
- 50 back extentions
- 50 stiups

*second round of run changed to 1600m cycling

leppee

Warm Up
200 M Run
100 Jump Rope
50 K2C

Muscle
Pull 4x4
Deadlift
Pull Up
T2B

Metcon
21-18-15-12-9-6-3
Ring Row
Sit Up
Ez Curl

100-80-60-40-20
Jump Rope
Toe Taps