08/05/15

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

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