Warm Up: – AMRAC 8
With a KB or DB:
10 goblet squats
8 swings
4 alt arm windmills
** 7 min to lift & load to 65% C&J 1RM**
Strength: – EMOM 12
1 DL + 1 High hang clean + 1 split jerk
mins 1-4 @ 65%
mins 5-8 @ 70%
mins 9-12 @ 75%
WOD: – 3 rounds for time:
12 alt arm snatches @ 45+/25+
24 pushups
48 squats
