Thursday, March 21, 2019

Performance

6×1 Clean And Jerk, every 1:15

4 Cycles of
AMRAP in 3min of:
5 Front Squats,185#/115#
10 C2B Pull-Ups
10/8 cal Assault Bike

1min Rest

Intermediate

6×1 Clean And Jerk, every 1:15

4 Cycles of
AMRAP in 3min of:
5 Front Squats,115#/75#
10 Pull-Ups
10/8 cal Assault Bike

1min Rest

Fitness

6×5 DB Clean And Jerk + 45sec Plank

AMRAP in 15min of:
9/7cal Assault Bike
15 Goblet Squats, 53#/35#
15 Ring Rows

Burn

With a continuously running clock:

5 cycles
AMRAP in 3 min
1 min plank hold
200 meter run
ME Plate ground to overhead
Rest 1 min

Rest 3 min

AMRAP in 7 min
25 sit-ups
10 side plank windmills, right
10 side plank windmills, left

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