Competition:
A. Emom for as long as you can Clean and Jerk
Start with 50% on the bar and every minute on the minute add 5kg untill you fail.
B. Emom x 10
Back Squat or Front Squat x 3-5 reps (80-85%) odd
Muscle ups 3-5 reps even
C. Amrap 10 min
3 Snatch (80kg)
10 Box Jumps
15 wall ball
D. Row 2000mt row easy pace
Fitness/Advanced
300!
For Time
50 pull ups
25 Push Press (40/25kg)
25 SDHPL
50 Push Ups
25 DL
25 Thrusters
50 Sit ups
25 Burpees
25 Hang Squat Cleans
A. Emom for as long as you can Clean and Jerk
Start with 50% on the bar and every minute on the minute add 5kg untill you fail.
B. Emom x 10
Back Squat or Front Squat x 3-5 reps (80-85%) odd
Muscle ups 3-5 reps even
C. Amrap 10 min
3 Snatch (80kg)
10 Box Jumps
15 wall ball
D. Row 2000mt row easy pace
Fitness/Advanced
300!
For Time
50 pull ups
25 Push Press (40/25kg)
25 SDHPL
50 Push Ups
25 DL
25 Thrusters
50 Sit ups
25 Burpees
25 Hang Squat Cleans
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