Hang Power Clean & Jerk 1-1-1-1-1
Hang Power Clean & Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* FInd a heavy single for the day. Use mats.
Author:
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row
AMRAP 16 mins: Toes-to-bars, Single DB Box Step-ups, Alternating DB Hang Clean & Jerks and Row
Complete as many rounds as possible in 16 mins of:
8 Toes-to-bars
10 Single Dumbbell Box Step-ups, pick load
12 Alternating Dumbbell Hang Clean & Jerks, pick load
14 Row Calories
Front Squat 1-1-1
Front Squat 1-1-1
Front Squat 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Find a heavy single
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Bench Press 10-8-6-4-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Grettel
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Lifting: Deadlifts and Two Hand Dumbbell Bent Over Rows
Deadlift 3-3-3, using heaviest weight per set
Two Hand Dumbbell Bent Over Row 6-6-6, using heaviest weight per set
* Use mats, touch and go.
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 RFQ: Bar Muscle-ups and Handstand Walk Practice
2 rounds for quality of:
6 Bar Muscle-ups
Handstand Walk Practice, 3 mins
Scale 6 BMU to 9 C2B Pull-ups or practice progressions
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches
E2MOM for 16 mins: Squat Snatches and Hang Power Snatches
Every 2 mins for 16 mins do:
1 Squat Snatch
1 Hang Power Snatch
* These are NOT UB, can be singles for each lift
Push Press 2-2-2
Push Press 2-2-2
Push Press 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
3 Deadlift + 2 Hang Power Clean + 1 Jerk 1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats