Workout
A) Back squats: 10 min to find 5 rep max
B) Clean + Jerk complex:
3 power cleans + 3 front squats + 2 split jerks
– Rest –
2 power cleans + 2 front squats + 2 split jerks
– Rest –
1 power clean + 2 front squats + 1 split jerk
– Rest –
1 power clean + 1 front squat + 1 split jerk
C) 1 min on for max reps/1min off x3 rounds:
Power cleans @ either
Men= 60kg/50kg/40kg
Ladies= 40kg/30kg/20kg
– Rest 2 mins after last round/ not including the min off –
D) 5 min AMRAP:
3 Burpees
6 T2b
9 Wall balls @9kg/6kg
