Warm Up: – AMRAC 8
“Burgener” x 3’s
5 hips to bar
10 kb swings
20 sec HS hold on wall
Strength: – E:90 sec for 15 min (10 sets)
Jerk –
3 reps @ 55%, 60%, 65%, 70%, 70%,
2 reps @ 75%, 75%, 80%, 80%, 85%
WOD: – For Time:
Buy In: 50 push press
3 rounds
6 Bar MU / 12 C2B / 18 pullups
12 squat snatch
* PP & Snatch same weight *
Rx+ = 135/95
Rx = 115/75
Sc = 85/55
Lite = 75/45
