Workout of the Day:
A. Full Clean Practice 10min (light to moderate loads)
B. 7×2 Split Jerk
C. Teams of Three
AMRAP 16
10 Clean and Jerk 135/95
20 Burpees
30 Box Jumps
Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate. One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.
Competition:
A. Snatch
3 Rounds of:
3 Reps at 70%
3 Reps at 75%
2 Reps at 80%
2 Reps at 85%
1 Rep at 90%
B. Conditioning
AMRAP 12
10 KBS, 2-Pood/1.5-Pood
60 Double Unders
6 10m Shuttle Sprints (every turn around counts as a rep)