Strength – Squat Snatch (1×1)
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Strength – Clean and Jerk (1×1)
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Metcon (AMRAP – Rounds and Reps)
Teams of 3
25 Minute Amrap
Partner 1: 400m Run
Partner 2: Amrap
Power Cleans (205/135)
5 Burpee Box Get overs (48/42)
Partner 3: Rest
* Rotate when Partner finishes the 400m Run, Partner finishing run will go into the Amrap and start where the previous partner had finished. (Order: Run-Amrap- Rest – Repeat)
* Scored By total rounds completed
TARGET SCORE
Target number of Rounds: 20 rounds + (total)
Minimum number Rounds before scaling: 16 rounds
Individual Option:
4 sets
4:00 Amrap
400m Run
Max Rounds
5 Power Cleans (205/135)
5 Burpee Box Get overs (48/42)
Rest 2:00 between sets –
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