Monday, October 4, 2021

Performance

Every 3min x 5 sets:
2 Pos Clean (Floor, Knee) + Jerk
1 Hip Tap + 1 Bar Muscle Up

AMRAP in 12min of:
3 Squat Clean and Jerk, 165#/115#
6/4 Bar Muscle-Ups
9 Bar Facing Burpees

Intermediate

Every 3min x 5 sets:
2 Pos Clean + Jerk
1 Hollow Arch + 1 Hip Tap – as close as possible

AMRAP in 12min of:
3 Squat Clean and Jerk, 125#/85#
6 Chest to Bar Pull-Ups
9 Bar Facing Burpees

Fitness

Every 3min x 5 sets:
2 Hang Power Clean + 2 Front Squat + 2 Push Press
30sec Deadhang

AMRAP in 12min of:
12 Thrusters, 45#/25#
12 Pull-Ups
12 Bar Facing Burpees

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