1.) Every 2 minutes for 20 minutes 1 Clean & Jerk adding load each round working up to a heavy single
*2.) Every 2 minutes for 20 minutes 1 Snatch adding load each round working up to a heavy single
*3.) Every 2 minutes for 10 minutes 2 Front Squat establishing a 2RM
1.) Rider
3 rounds
Run 400m
7 Overhead Squat 225/155lb
Note: Scale to approx 70% of 1RM
*2.) 7 minute AMRAP
10 Deadlift 225/155lb
10 Ring Dips
*3.) 3 Rounds
25 GHD Sit-ups
1 minute Plank
*2.) Every 2 minutes for 20 minutes 1 Snatch adding load each round working up to a heavy single
*3.) Every 2 minutes for 10 minutes 2 Front Squat establishing a 2RM
1.) Rider
3 rounds
Run 400m
7 Overhead Squat 225/155lb
Note: Scale to approx 70% of 1RM
*2.) 7 minute AMRAP
10 Deadlift 225/155lb
10 Ring Dips
*3.) 3 Rounds
25 GHD Sit-ups
1 minute Plank
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