15
10 '18
45min AMRAP
800m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 155/105
Lite/Beginners
25min AMRAP
400m run
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Bar at 95/65
Weightlifting W8D1
*Testing next week*
Clean and jerk
5×1
*Build up but don’t exceed 85% of max
Clean pulls @100% of 1RM
3×2
*Touch and go
Back squats
5×2
*5sec pause at bottom
15
10 '18
Workout 1:
For time:
21-18-15-12-9-6-3
Cals bike
Push ups
Workout 2:
For time:
21-18-15-12-9-6-3
Cals row
Burpees over the rower
