A. Running clock
0-9 minutes
“Amanda”
9-7-5
Squat snatch 135/93
Muscle ups
.
@10 min mark
*8 min cap
18-14-10
DB alt squat snatch 50/35
Cal Row
.
@20 min mark
*10 Min cap
36-28-20
Heavy wall balls
Ghd sit-ups
.
@32 min mark
72-56-40
Double Unders
5-3-1
Squat cleans 245/163
.
.
B. Jerk drive 5×5 @100% of your front squat
C. 14 min bike :30/:30
D. 10-30 min athlete recovery