A. Clean and Jerk
1RM base line test in 15 mins
EMOM 9
– 3 Clean Pulls @105% Max Clean
– 12 2 DB Pendlay Rows 50/35
– 3 HIGH Box jumps
M:
4 RFT
8 DB Thrusters 50/35
12 TTB
MFit
6 min clock:
50 ft SA Waiter carry R
50 ft SA Waiter carry L
30 Shoulder taps (15e side)
BB Bent over row 4×8-10
rest 1 min
KB goblet sumo GM 4×8-10
rest 1-2 mins
8-12-16-12-8
Cal bike
2 DB Deadlift
2 DB STOH
Mobility:
Spiderman w/ rot. x10-12e side