Workout of the Day:
AMRAP 10
200m Run
15 Thrusters BB
9 Burpee
-Rest 5min-
AMRAP 10
300m Run
15 KBS
9 Pull Ups
Competition:
A. Clean Jerk, Heavy
5RM TnG Clean and Jerk
B. Squat
EMOMx10: 1 Back Squat
C. Conditioning
AMRAP 10:
10 Power Snatch, 115/80
10 Box Jump Overs, 24/20
D. Rowing
5 Rounds of :20 for Max Power, 1:40 Rest
Rest 3 Minutes
4 Rounds of :15 for Max Power, 1:15 Rest
Rest 3 Minutes
3 Rounds of :10 for Max Power, :50 Rest
E. Midline Accessory Work
5 Supersets of:
:20 Ring Support
1-minute Weighted Sorenson Hold