9AM Partner
Amrap 25
A) 10 deadlifts (135/95)
5 hang cleans
B 10 burpee box jump overs
*both work at same time. Before switching athletes must perform 1- partner high five push ups. In unison chest hits floor then at top of lock out high five.
10Am Competition Training
0:00-5:00 (warm up)
500 m row 1x
20 hollow rocks and 10 supermans x3
Rest 5:00-10:00 (stretch and set up bar for next stage)
10:00-20:00 (OLY) EMOM 10
2 squat snatches – working to heaviest set
Rest 22:00-22:00 (change bar to 70%-80%)
22:00-30:00 (8 minutes)
3x of following complex
3 snatch grip deadlift + 2 hang snatch + 1 power snatch
Rest 30:00-35:00
35:00-50:00 (15 minutes)
4RFT
20 cal row + 15 wall balls + 15 pull ups (scale accordingly)
Rest 50:00-54:00 (4 minutes)
54:00-60:00
AMRAP 6
2-4-6-8 etc of
power cleans (95/65)
front squats
thrusters
