05. Aug
Fitness
A) Thrusters (from rack)
2 reps EMOM x 16
B) AMRAP 10
5 push ups
10 box overs
15 air squats
Performance
A) Cluster + jerk
Every 90 seconds x 12
B) AMRAP 10
10 hand release push ups
15 box jump overs
20 jump squats
Black Belt
A) Cluster + jerk
Every 90 seconds x 12
B) AMRAP 20
10 box jump overs
10 t2b
10 hspu
C) Tempo back squats
Week 3
D) Pendlay rows
5×10, heavy
E) Hip ext
3×20, heavy
