COMPLETE:
Weightlifting:
A. Clean & Jerk; heavy triple , sets done every 2 min up until 80%, then every 3 minutes there after – to max for the day
B. Front Squat: 2RM for the day
/
Conditioning:
A. For Time
75 wall balls 20/14 to 10’
25 / 17 Muscle Ups
75 wall balls
25 burpee box jumps 30.24
B. 15 min clock
100 / 75 Cal assault bike
Then, AMRAP of –
1 rd of “DT”
15 GHD Situps
1 rope climb
*”DT” = 12 deadlifts + 9 hang power cleans + 6 shoulder to overhead 155/103
+
20-30 min recovery on muscle groups flight today