STRENGTH

Deadlift

Test for 1 RM

METCON

A. AMRAP 5 Minutes

3 Hang power cleans

6 Pull ups

9 Box Jumps

Rest 3 ”

B. AMRAP 5 Minutes

Burpees

STRENGTH

Clean & Jerk

1-1-1-1-1

METCON

10 Rounds for time

10 Squats

10 Push ups

10 Sit ups

STRENGTH

Snatch

3-3-3-3-3

METCON

5 Rounds for time

10 Deadlifts

10 KB swings

10 Sit ups

STRENGTH

1 RM Push press

METCON

AMRAP 20 Minutes

5 HSPU

10 Air squats

5 Burpees

10 K2E