1.) 3 Rounds
7 Push Jerk 155/105lb
14 Back Squat 155/105lb
28 Double Unders
7 Push Jerk 155/105lb
14 Back Squat 155/105lb
28 Double Unders
2.) 5 rounds
ME Deficit Strict Handstand Push-ups-> Kip ME Strict Handstand Push-ups
5 Strict Ring Pull-ups->ME Ring Dips (Transition from pull-ups to Muscle Up if able)
20m Burpee Broad Jump
*3.) Power Snatch 1 x 2 @65, 2 x 2 @70, 1 x 2 @75
*4.)Power Clean 1 x 3 @65, 1 x 2 @70, 1 x 2 @75
*5.) Clean Pull 1 x 3 @80, 1 x 2 @85 & 90
*6.) Squat 1 x 3 @80 & 85, 2 x 2 @95 & 100
Squats percentage based off 1RM Clean and Jerk. Do not deviate from this.
*7.) Row Session:
Row 4 x 15 minutes s/m at 18-20-18 at 5 minute increments.
Rest 5 min, 3 min, 5 min
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6:55 rx
6
0
Michelle Johnson, Lindsey Koehler, Pam Bozec, Anna Schumacher, Pauly VanderKelen and Theresa Rosenquist