Weightlifting
Clean and Jerk (@(65%+11#)x(2+1)x4 )
(15min)
4 Rounds of 2 Full squat cleans+1 Split jerk @65% of 1RM C&J +11#
4 Rounds of 2 Full squat cleans+1 Split jerk @65% of 1RM C&J +11#
Snatch Grip Deadlift (3-4″ Deficit@(90%+11#)x5x4)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3 Snatches 135/105
6 Clean & Jerks
9 Chest to bar pull-ups
54 Double Unders
3 Snatches 135/105
6 Clean & Jerks
9 Chest to bar pull-ups
54 Double Unders
