AMRAP 8'

1 Hang Clean
1 Hang Squat Clean
1 Clean
10 Pull Ups

3 RFT:
10 Clean and Jerk (60/42.5)
15 C2B
20 Box jumps

75 min / rento, pk

25min parin kanssa

20 seinäpallo
10 rinnalleveto olalle raskaalla pallolla/säkillä
60m farmarikävely 2x kk/kp

Jaa toistot vapaasti

5 rounds 1min each station
row (cal)
wall ball shot @9/6
pull up
rest

Partner wod
6min amrap
Tire flips, you go I go
1min rest
6min amrap
250/200m row, partner amrap burpees
1min rest
6min amrap
50m d-ball carry, you go I go
1min rest
6min amrap
200m run, partner amrap squats

Thursday 19th July 2018

CLEAN AND JERK

Performance
Every Minute on the Minute x 10:
Clean + Jerk

Use the first few sets to build, planning to make 5-7 reps at around 90% of last week’s best lift.

Fitness
Every Minute on the Minute x 10:
1 Power Clean + 1 Front Squat + 1 Jerk

Use the first few sets to build, planning to make 4-6 reps at around 90% of last week’s best lift before dropping weight for the final 1-2 reps.

Post loads to comments.
Exposure 6 of 8

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Performance
For Time:
250m Row
9 Push Jerks 185/125
18 burpees
500m Row
6 Push Jerks
12 Burpees
750m Row
3 Push Jerks
6 Burpees

The barbell load should be heavy for you, 2-3 sets on the 9s and 6s is okay.

Post time and Rx to comments.

4 X 4 Min AMRAP of:
Double Unders 30 reps
MB Wall Ball (9/6Kg) 20 reps
Toes to Bar 10 reps
1:00 rest each AMRAP
Lo score è continuo, per esempio se alla fine del primo AMRAP ti sei fermato a 5 Toes to Bar al
inzio del secondo AMRAP riprendi dal sesto Toes to Bar.

Annie
50 - 40 - 30 - 20 - 10

Double Unders
Sit Ups