Clean & Jerk

1 RM

Angie

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Front squat

1-1-1-1-1 @ 90%

Tabata Sit ups

5′ AMRAP

10 Wall ball 9/6kg

10 KB swings 24/16kg

Rest 3′

5′ AMRAP

10 Ring dips

10 KB swings 24/16kg

Back squat

3-3-3-3-3 @ 80%

7 RFT

9 Hang power cleans

12 Burpees

15 Air squats

Deadlift

1 RM

4 RFT

10 Ground to Overhead 40/20kg

15 sit ups

20 Lunges

15 Push Ups

10 Kettlebell Snatch each side 20/12kg

C&J

1-1-1-1-1 @ 90 %

12 minute time cap

1 Push press 50/30kg

2 T2B

3 Squats
Add 1 rep to all movements each successive round, continue until failure or time elapses