Saturday, 22 April

***0730 Unstructured Lifting***

CLEAN AND JERK

9 sets on 2:30

• 1 @ 84%
• 1 @ 86%
• 1 @ 88%
• 1 @ 86%
• 1 @ 88%
• 1 @ 90%
• 1 @ 88%
• 1 @ 90%
• 1 @ 92%

BENCH PRESS

6 sets on 2:30

• 1 @ 85%
• 6 @ 70%
• 1 @ 88%
• 6 @ 75%
• 1 @ 90%
• 6 @ 80%

*****0900 CLASS*****

WARM UP

“FIVE STAR”

Team of three, for time, time cap: 40 mins. Complete the 600 reps in any order or in sets.

200 toes to bar

200 dumbbell thrusters 50s/35s

200 burpee box jumps 24″/20″

*only 2 partners can work at a time, the 3rd partner will row.

**For Example, partner 1 will row 500m, partners 2 and 3 will start working through the 600 reps in any way they like. When partner 1 is done with their row, they will join partner 3 working through the reps, and partner 2 will complete their 500m row.

***additional work***

GRUNT WORK

AMRAP 12

• 25ft front rack walking lunge
• 50 double unders
• 25ft front rack walking lunge
• 10 kettlebell hang cleans 53s/35s