A) Every 30 sec x10 rounds:
Power clean + Split jerk (light)
-1min rest-
EMOM 5mins:
3 Power clean + Split jerks (drop + reset)
-1min rest-
EMOM 3mins:
Power clean + jerk
–
B) 3mins on/90 sec off/x3 rounds:
400m Run
Max thrusters in time remaining
Round1 @L1=30/20kg – L2=35/25kg – L3=43/30kg
Round2 @L1=35/25kg – 43/30kg – L3=52/35kg
Round3 @L1=43/30kg – L2=52/35kg – L3=61/43kg
–
C) 30 sec on/30 sec off/x3 rounds (alt):
Tempo bb curls
Single db overhead extn
