A) 2 Rounds @light to moderate load:
15 Bent over rows
10 Strict press
5 Tempo front squats
-5min to build to starting weight-
B) 4 sets of complex:
2 squats cleans + 1 front squat + 2 shoulder to overhead
– 12min cap (cleans can be TNG “or” drop + reset) –
C) “Open 11.3”
5min AMRAP:
Squat clean + jerks @L1=43kg/25kg – L2=52kg/35kg – L3=61kg/43kg – L4=75kg/50kg
D) For time:
400m Run
20 Burpees
200m Run
10 Burpees
(scale 1st run to 200m to keep intensity if needed)
