1. 5 Sets of:
Power Clean + 3 Push Press + 30sec Hold
2. 3min AMRAP
300m Row
7 Deficit Strict Handstand Push Ups (4"/2") /(Seated Dbl. DB Press)
-3min Rest-
3min AMRAP
250m Row
10/7 Strict Ring Dips (10 Dips, boxes or bench)
-3min Rest-
3min AMRAP
150m Row
10 Deficit Kipping HSPU (4"/2")/(Pike Push Up)
Class Sign Up: https://docs.google.com/spreadsheets/d/1nejkp8WPfLbzOtdVionqABpgQQKS7N9qwpj0aE4VSKw/edit#gid=1233040838
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
