Monday-Performance
Warmup-Complete:
:30 Hang from Bar
10 RDL’s
10 Beat Swings
10 Presses-5 Push Press-5 Push Jerk-3 Split Jerks
Warmup up to 60-70% 1RM Clean and Jerk
A) “Open 15.1a and 15.1b”
AMRAP 9
15 T2B
10 Deadlifts (115/75)
5 Power Snatch (115/75)
then, from 9-15 Find 1RM C&J
B) EMOM 21
1-15/12 AD Cals
2-15/12 Row Cals
3-12 Lateral Bar Over Burpees
Monday-Fitness
Warmup-Complete:
:30 Hang from Bar
10 RDL’s
10 Beat Swings
10 Presses-5 Push Press-5 Push Jerk-3 Split Jerks
Warmup up to 60-70% 1RM Clean and Jerk
A) “Open 15.1a and 15.1b”
AMRAP 9
15 Knee Raises
10 Deadlifts (75/55)
5 Power Snatch (75/55)
then, from 9-15 Find 1RM C&J
B) EMOM 21
1-10/8 AD Cals
2- 8/6 Row Cals
3-8-10 Lateral Bar Over Burpees