A) Build to 3 rep max TNG Squat clean
B) @ 80 – 90% of above complete 3 sets of:
2- 10 sec rest -2- 10 sec rest -2 (TNG squat cleans)
(Try to get part A + B done within 25mins/30mins tops)
C) 5 min AMRAP:
5 Deadlifts@ L1=30kg/15kg – L2=40kg/25kg – L3=50kg/35kg
5 Hang power cleans @same above
5 Thrusters @same above
– Rest 5 min –
D) 7 min AMRAP:
Double unders @L1=60 singles – L2=20 doubles – L3=40 doubles
20 Wall balls @9kg/6kg
10 Box jumps @24inch/20inch (if doing the OPEN, Masters + scaled can do step ups)
(Try as hard as you can not to just go “through the motions” with these AMRAPs.
Really dig in and hold on.)
