Wednesday, March 8th

Performance

A) Every 75 seconds, for 8 sets:
1 Power Clean + 3 Split Jerks
Keep this weight casual & technical

B) 5 minute AMRAP
10 Push Press 115/75
5 Burpees Over The Bar

rest 5 minutes

C) 5 minute AMRAP
Row 150 meters
5 Power Cleans 115/75

Competition

A) Every 75 seconds, for 8 sets:
1 Power Clean + 3 Split Jerks
Keep this weight casual & technical at 65-75% of 1RM jerk

B) Push Jerks
One set max unbroken with 33% of jerk 1RM
No resting on shoulders but unlimited rest overhead

C) For Time
15 Handstand push-ups
15 Wall ball shots
15 Power snatch 95/65

Rest 60 seconds

D) For Time
12 Handstand push-ups
12 Wall ball shots
12 Power snatch 95/65

Rest 60 seconds

E) For Time
9 Handstand push-ups
9 Wall ball shots
9 Power snatch 95/65

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531