500 m row or 400 m run
B warmup: 3 rounds
10 ring rows
10 Thrusters, empty barbell
10 knee raises on rig
Alternating EMOM for 10 min.
3 Clusters, working up to a heavy triple. (Touch and go)
Pullup warmup, RR, then TTB, then chin over pu, then C2B, then Strict PU or BMU.
9 Min AMRAP
3-6-9...I know, we did this pattern yesterday.
Thrusters 75/55, RX+95/65, RX++ 115/75(open athletes do + or ++weight)
Pullups, chin over, RX+ C2B (all Open athletes do C2B)
20 min Alternating EMOM
150 m run
10 front squats, 95/65
20 KBS 20/12kg kb
25 lateral jumps over bar bell
Clean and Jerk
7 rounds on the 2 min, 1 clean and push press, +1 clean and push jerk+1 clean and split jerk get heavy.
21-15-9-6-3 of heavy WB. 30/20lb