Complete:
Weightlifting:
A. Every :90, 2 hang SqT Cleans + Jerk; starting 65% x 12 sets ; ascending per athlete, for the day
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Conditioning:
A. 10 min Bike Test – max calories
B. Running clock
3 min clocks @80%
100m farmers carry (shuttle)
Amrap box step overs
* Heavy sandbag type day. If don’t have an implement to ear hug or shoulder, to with heavy db or kb front rack. Avoid anymore “grip” here
Rest 3 min x 2
Rest 3 min after second time , into. . .
AMRAP 5
1 legless rope climb
10 ghd situps
Rest 3 min
AMRAP 10 @70-80%
1 pegboard
20 double unders
400m c2 bike