2 sections AMRAP and a METCON for time.
Amrap - #95/65 +115/75
16 min
Barbell complex
6 Bent over rows
6 cleans
4 front squats
4 jerks
25/50 Jump rope
——
8-rounds for time #50/35 single DB
20 min time cap*
10 alt DB snatch
10 Goblet squats
10 bicep curls -done with single DB- hold each side of DB
10 low squat swings
10 push ups
after 8 rounds
cashout - run curb and back
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between