-Warm up-
10 Minutes:
Down and back:
Burpee broad jump
Bear crawl
Crab walk
5 Minutes:
3 Rounds:
20 Double unders
3 Pull-ups
-Weightlifting-
Snatch - EMOM for 7 minutes
Complete 1 rep at 60% - 65% - 70% - 75% - 80% x3
Clean and Jerk - EMOM for 7 minutes
Complete at 60% - 65% - 70% - 75% - 80% x3
-Conditioning-
5 minute AMRAP
1 Squat clean, 165/110
1 Jerk, 165/110
-Cool Down-
Banded shoulder stretch
Post all results to comments.
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| Mike with solid overhead position. |
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