A. Overhead Squat, 6 sets of 1 @ 80%, rest 1 minute between sets.(Warm-Up)
B. Clean and Jerk, 1 rep x 6 sets @ 75%, rest 1-2 minutes between sets.
C1. Close Grip Bench Press, 90%, 1 rep x 4 sets, rest 1-2 minutes between sets.
C2. GHD Sit-Ups Midline, 12-15 reps x 4 sets, rest 1-2 minutes between sets.
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D. AMRAP 7 Minutes of the following:
3,6,9,12…
Clean and Jerk @ 135/95 lbs
Toes to Bar
Go as far as you can in the 7 minute time block
- Got through 15 C&J and then got 8 reps of TTB.
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Rest 12-15 Minutes
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21-18-15-12-9-6-3 of the following:
Assault Bike Calories
Burpees to Target-Goal to just have hips open and feet off the ground
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