A)
Clean and Jerk
2 x 3 @ 60%
2 x 2 @ 70%
6 x 1 @ 80%+
B)
5 rft:
5 Burpee Box Jumpovers (30/24”)
1 Clean and Jerk
- add 1 Clean and Jerk every round
- 10 minute time cap
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With a 10 minute time cap for each
A)
3-3-2-2-2-1-1-1-1-1
Clean
B)
For time:
21-15-9
Push Presses (52.5/40kg)
SDHP (52.5/40kg)
C)
For time:
600-400-200m
Row
30-20-10
KB Swings (24/16kg)
...
A)
Weightlifting
or
B)
Partner or solo WOD
For time:
Buy in:
50 Pushups
50 Air Squats
then partition as required:
100 Toes-to-Bar
100 Lunges
100 Alt DB Snatches (20/15kg)
100 Plank Jacks
Cash out:
100/80 Calories
- 35 minute time cap
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A)
Push Jerk
3 RM
B)
E2M x 4 rounds
8 Push Jerks @ 60%+ of 3RM
60 Double Unders
C)
E2M x 4 rounds
12 Box Jumpovers (24/20”)
Max calories in time remaining
...
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A)
E90S x 8
5 Deficit Deadlifts
B)
AMRAP in 12 minutes:
8 HSPU
8 DB Power Cleans
8 DB Front Rack Lunges
8 Alt V-Ups
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