Fitness:
A.) KB Clean and press 5 L/R
EMOM – 6 min.
B.) 10 min AMRAP
5 WB (20/10)
20 singles
5 WB
40 singles
5 WB
60 singles
and so on….
C.) Recovery 15min = Row, Bike, Walk, Jog,
Performance:
A.) Power Clean and Jerk 3 reps
EMOM – 6 min.
B.) 10 min AMRAP
10 WB (20/14)
20 DU’s
10 WB
40 DU’s
10 WB
60DU’s
and so on….
C.) Recovery 15min = Row, Bike, Walk, Jog
Competitor:
A.) TNG – PC+J 3reps @75% or less
EMOM – 6 min.
B.) 10 min AMRAP
10 WB (25/20)
20 DU’s
10 WB
40 DU’s
10 WB
60DU’s
and so on….
C.) Recovery 15min = Row, Bike, Walk, Jog
Performance
A. @135#
B. 6 rounds + 10 WB + 37 jumps – @20# WB, and “as many DU as I can get” the rest singles.
A. 6×3 @ 75, 75, 75, 85, 85
B. Fitness 7 + 10
A. 135# – did these yesterday, so I was sore!
B. 6 rounds completed, almost all single unders