Power Clean & Jerk 3-2-1-3-3-3
Power Clean & Jerk for load: #1: 3 reps @ 50% #2: 2 reps @ 60% #3: 1 rep @ 70% #4: 3 reps @ 75% #5: 3 reps @ 75% #6: 3 reps @ 75%
read more21-15-9: Power clean, Push-up, Double-under
Complete 21-15-9 reps for time of:Power clean (boys: 50kg; girls: 35kg)Push-upsDouble-unders
read moreFront Squat 5-3-1-10
Front Squat for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM
read moreDT
Complete 5 rounds for time of:12 Deadlifts 9 Hang power cleans6 Push jerks*Boys: 70kg; girls: 47kg
read moreRomanian Deadlift 4×8
Romanian Deadlift for load: #1: 8 reps #2: 8 reps #3: 8 reps #4: 8 repsRKC plank hold 6 sets of 20 seconds
read moreDeadlift 5-3-1-10
Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM
read moreBench Press 5-3-1-10
Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RMKroc row 1 set of max reps / side
read moreARMAP in 22: DB push press, Pull-up, V-up, DB muscle snatch, Burpee
Complete as many rounds as possible in 22 minutes of:7 Dumbbell push press (boys: 50#; girls: 35#)7 Pull-ups10 V-ups7 Dumbbell muscle snaches / side (boys: 50#; girls: 35#)7 Burpees
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