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October 5th, 2017

Warm Up

 

2 Rounds (10 mins)

5 Hang Clean 45/35

5 Hang Squat clean 45/35

5 Push Press 45/35

5 Split Jerks 45/35

 

A) Squat Clean and Jerk (10 mins)

60% 3+1 (3 cleans + 1 Jerk)

65% 3+1

70% 3+1

75% 3+1

80% 2+1 (3)

 

B) Front Squat (8 mins)

78% 4x5

4 sets of 5 reps

 

C)Harper

Complete AMRAP in 23 mins

9 CTB pull ups

15 PC 135/95

21 Air Squats

Run with 45lb/35 plate or Vest 400 m

 

Accessory Work

Clean Pull

100% 3(4)

Barbell Row

5x5 



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