Friday

CLEAN AND JERK

Build to a heavy:

Clean and Jerk

*your choice of variation, Power Clean or Squat Clean, Push Press/Jerk or Split Jerk*

STRENGTH (5/3/1 pgm)

Shoulder Press

WOD

A.M.R.A.P in 9 minutes of:

3 Hang Snatches - 50/35kg

3 Deadlifts - 50/35kg

3 Hang Snatches

6 Deadlifts

3 Hang Snatches

9 Deadlifts

6 Hang Snatches

12 Deadlifts

6 Hang Snatches

15 Deadlifts

6 Hang Snatches

18 Deadlifts

9 Hang Snatches

etc...