6 AMRAP
10 Push Ups
6 Muscle Cleans + 6 Front Squats + 2 Push Press (Empty Barbell)
100m Run
Every 1:30 minutes perform:
Set 1- 1 Power Clean + 1 Hang Squat Clean and Jerk @75%
Set 2- 1 Power Clean + 1 Hang Squat Clean and Jerk @80%
Set 3- 1 Hang Squat Clean and Jerk @82%
Set 4- 1 Hang Squat Clean and Jerk @85%
Set 5- 1 Squat Clean and Jerk @87%
Set 6- 1 Squat Clean and Jerk @90+% (Build to a heavy single for the day)
Set 7- Rest
Set 8- For Time: 10 Squat Cleans 135/95 lbs (Use same weight as last week)
4 Sets
Every 1:30 minutes perform:
10-12 Strict Pull Ups
Rx+:
4 Sets
Every 1:30 minutes perform:
4 Weighted Strict Pull Ups (20/14 lbs) + 6 Strict Pull Ups
Sc:
4 Sets
Every 1:30 minutes perform:
10-12 Banded Pull Ups or Butterfly Pull Ups (only if you need to work on rhythm)
For Time:
20-16-12-8-4
Calories Row
10-8-6-4-2
Squat Snatches (75,95,115,135,155 / 55,65,75,85,95) lbs
Goal: 9 min.
Time Cap 12 min.
*Note last weight (set 6) and set 8 with time.