am:
A. SqT Clean + Thruster + Split Jerk x 2; build to max in 15 min
B. Snatch Grip Push Press – Build to 3RM here in 12 min
C. 10 rds of “cindy” @ 80%
C. Front SqT – 75% x 1 rep with 3 sec pause in hole x 3 sets
pm:
A. Competition Pace : scored 3 separate workouts here
amrap 6
3 Snatch’s
6 burpee box jumps overs (24/20)
18 Double Unders
directly into 10 min on bike
max calories
directly into ,
amrap 6
5 clean & Jerks (same bar)
10 T2B
20 Double Unders
**weights for above
185/125
155/108
B. Front Squats 1RM with 3 sec pause, then 85% for 3×3
C. GHD Back Ext – 3 sets of 15, ascending in weight