Complete:
Weightlifting:
A1. Strict Press x 4 reps
A2. Push press x 8 reps
A3. Push jerk x 12 reps
Rest 2:30 x 4-5 sets. Ascending where needed.
Supersets. So be quick with weight adjustments
B. SqT clean x 3 (high blocks)
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MAP Training:
Amrap 12
5/4 muscle ups
10 dB box step overs 50/35’s
200m run
Minute 12-18
Max clean and jerk
@20 min mark
AMRAP 12
15/12 cal row
12 burpees over rower
9 dB devils press 35/20’s