A)
Power Clean
+
Push Jerk
10 minutes to build to a heavy touch’n’go triple
B)
"Open 11.3"
AMRAP in 5 mins:
Clean (75/50kg)
Jerk (75/50kg)
C)
Back Squat
1-1-1-1-1-1
...
AMRAP in 20 minutes:
“Nate” (1 round.) (Rx+ 2 rounds)
then
“Barbara” (1 movement)
"Nate"
2 M-Ups
4 HSPU
8 KB Swings (32/24kg)
“Barbara”
20 Pull-Ups
30 Pushups
40 Situps
50 Squats
i.e. complete one full round of “Nate” then 20 Pull-Ups, one full round of “Nate” then 30 Pushups, one...
A)
E2M x 5 rounds
Split Jerk
+
2 Front Squats
+
Split Jerk
_____________
B)
Back Squat
2-2-2-2-2-2
or
C) For time:
60 Wall Balls (9/6kg)
800m Row
100 Flutter Kicks (L+R=1)
...
A)
“Claudia”
5 rft:
400m Run
20 KB Swings (24/16kg)
B)
E2M x 5 Rounds
5 Strict Pull-Ups
+
15m Walking Lunge
or
HS Walk
- option to add weight to the Pull-Ups and Walking Lunge
...
2 x AMRAP in 12 minutes:
A)
400m Run
12 Power Snatches (70/50kg. sub 36 Alt DB Snatches)
B)
400m Row
20 Situps
20 Bicycles (L+R = 1)
_____________
or
C)
Snatch
5 x 3 @ 60%
3 x 3 @ 70%
8 x 1 @ 80%+
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