500 m row or 400 m run
Power cleans, one PC on the minute for 10 minutes. Warm up to 75% then 1st rep should be at 80%. Add weight as you can.
12 min AMRAP:
4 Bar Muscle-ups
8 Handstand Push-ups
12 Air Squats
Monday (Session One)
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
Every 2:30, for 15 minutes (6 sets):
Front Squat x 3 reps
*Sets 1-3 @ 75%
*Sets 4-6 @ 80%
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 8 reps @ 75% of 1-RM Clean
Rest 30 seconds
No skill today do O lift or work on two goats.