NERD WEEK FOR 20.3 FRIDAY!!
1) Every 2min for 7 sets: (14min)
Clean + Hang Squat Clean + Split Jerk
Starting at 50% C&J, adding
2) 15min AMRAP
5-10-15-20-25….
Power Cleans (135/95)
Lat Burpee Over Bar
25 Wallballs (20/14)
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)
Front Squat 1 set of 5 reps @55% 1 set of 3 reps @65% 1 set of 2 reps @75% 1 set of 2 rep @ 80% 1 set of 1 reps, 83-85% (same weight as last time) -then- 3 sets of 2 reps @ 88-93% 6min Partner Relay
