Friday November 22, 2019

AM - WORK

A) Engine Work
250m Row
90s Rest x 16

PM - WORK
A) Clean and Jerk
Build to a heavy double clean + 1 jerk

B) Push Jerk
6 x 3reps

C) Push Development 
3 x 10 Ring Push-ups

3 x 8/8 Single arm bench press

3 x 8 KB Press on GHD sit-ups

3 x ME DB Push Press, 2 x 22.5/15kg

D) Work
AMRAP 12
5-4-3-2-1
Squat Cleans
Jerks 60/40kg
(5 cleans + 5 jerks, 4 cleans and 4 jerks)

Remaining Time:
1-2-3-4....
Squat Cleans
Jerks, 90/60kg

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