Friday
A. Take 12 minutes to complete 4 sets of the following
A1. 1 Power Clean + 1 Hang Power Clean + 6-8 Push Press x6-8
A2. 10-12 strict knee to elbow
*load first set of complex @ 115#-135#/75#-95# then build to a tough complex
B. 2 minute AMRAP x 3 sets:
15 Hang Power Snatches @ 75#/55#
35 Double unders or 50 single unders
AMRAP Wall walks/Strict HSPU/Kipping HSPU remaining time
rest 1:00 btw sets
*1st set will be WW or DB overhead shuttles
*2nd set will be strict HSPU or Standing DB strict press
*3rd set will be kipping HSPU or Pike HSPU or DB Strict press
Essentials
A.Front squat
5×5 starting @moderate load and increase per set
B. 13 min AMRAP
20 barbell or DB push press
14 knee-ups or alternating v-ups
40 jump rope
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