Workout of the Day:
A. Front Squat 3×3 -4 Reps @221X
B. Clean Deadlift + Power Clean with Pause Above Knee 5x (1+2)
C. Power Jerk 3×3
AMRAP 8
3, 6, 9, 12, 15, etc.
Power Clean + Power Jerk
TTB or Hanging Knee Tucks or Sit Ups
Competition:
A. Front Squat 3×10 @55%
B. Push Press 3×8 (TnG, fast and snappy moderate load)
C. 4 x 2.2.2 (10sec, TnG) Clean
D. AMRAP 5min / Rest 2min and Repeat
10 Dead lifts 115/75
10 Thrusters 115/75
10 Wall Ball
1 Rope Climb (this weekends competitors only)