1/12/17

  1. Mobility
  2. Back squat make up day. (20 minutes)
  3. back squat 3 x 10 @ 60% of 1 RM back squat. (20 minutes)
  4. 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

 

 

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