Thursday
0:00 - 20:00
A)
10 rds
Every 2 min
1 x full clean
1 x hang clean
2 x split jerks
27:00 - 40:00
B)
5 rds
For time:
5 x power clean and push jerks (155,105)
5 x muscle ups / 10 dips / 15/10 push ups
45:00 - 52:00
C)
7 min amrap
1 x leg less rope climb / 2 rope climbs
15 x cal row
Optional extra's
1)
A)
5 x 5 deficit dead lifts
With
5 x 8/10 dumbell shoulder press
2)
3 x 10 bent lateral complex