FITNESS
A. Power clean + Push jerk
4×2; Across; Rest 90-120s
Training notes:
•Reset each rep.
•Pick a moderately challenging weight at which you can maintain excellent technique.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP DB thrusters
-Rest 1 min
1 min assault bike/row @ 80%
1 min AMRAP DB snatches, alternating
-Rest 1 min
Training notes:
•DB weight should be moderately challenging but not heavy enough that you have to fraction AMRAPs repeatedly.
Record reps completed in each AMRAP.
PERFORMANCE
A. Squat clean + Split jerk
Build to a tough 2 for today in 12 minutes
Training notes:
•Reset each rep.
•No misses.
Record weight lifted.
B. 3 rounds:
1 min assault bike/row @ 80%
1 min AMRAP squat clean thrusters (165/110)
-Rest 1 min
1 min assault bike/row @ 80%
1 min AMRAP power snatches (165/110)
-Rest 1 min
Training notes:
•Same weight for squat clean thrusters and power snatches.
•Weight should be “moderately heavy.”
Record reps completed in each AMRAP.
