- Mobility
- Back squat make up day. (20 minutes)
- back squat 3 x 10 @ 60% of 1 RM back squat. (20 minutes)
- 2 x 6 minute AMRAP of max rep clean and jerk of each: in this order
Advanced: (Buy-in) 35 Air squat, 30 Sit-ups, 25 Push-ups, 20 Burpees, Max effort clean and jerks 185/135
Intermediate: (Buy-in) 25 Air squat, 20 Sit-ups, 15 Push-ups, 10 Burpees, Max effort clean and jerks 135/95
Beginner: (Buy-in) 20 Air squat, 15 Sit-ups, 10 Push-ups, 5 Burpees, Max effort clean and jerks 95/65
*score is number of clean and jerks