Wednesday, August 9th

STRENGTH

Lift 1

3 Position Power Clean + Jerk

(Floor + Hang Below Knee + Hang Above Knee)

Work Up to your max, then:

2 Sets @80% of Max 

Lift 2

Split Jerk 6×2

6 sets, 2 reps (2 Sec Pause in catch) 

 

ACCESSORY

15 MIN CLOCK

100 Cal Row

75 Push Press 75/55lbs 

50 Front Squats 75/55lbs 

50/35 Cal Assault Bike

Amrap Burpees in remaining time

 

FIT

7 MIN AMRAP 

2,4,6,8 etc

Toes to Bar

4,8,12,16 etc

Wallballs

Rest 2 Mins 

7 MIN AMRAP 

2,4,6,8 etc

Pullups

4,8,12,16 etc

Wallballs