AM SESSION:
Skill WOD:
AMRAP 9
16 Pistols
8 DB Cleans, 2 x 30/20kg
1 Peg Board Accents
**No Pegboard complete 3 rope climbs (no legs)
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Work:
For Time:
3 Rounds
10 Thrusters, 40/30kg
12 Burpees over the Bar
Rest 3:00
3 Rounds
10 Thrusters, 40/30kg
12 Pull-ups
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PM SESSION:
Squat Clean (from blocks below the knees)
4 x 2-2-2 Reps
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Clean Grip Deadlift:
3 x 2 reps HEAVY
3:00 Rest between Sets
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Jerk:
Every 2:00 x 6
3 Heavy Push Jerks
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Superset:
A - 10 Seated Z-Press
B - 12 RDLs
rest 2:00