Part A:
EMOM x 12
Power clean + Jerk
at 80%
Part B: Bent over barbell row 3x12 as heavy as you can.
C: Strict pull ups 4 x 12
D: Strict ring dips 4x12 with 2 sec pause at the top
Part A:
EMOM x 12
Power clean + Jerk
at 80%
Part B: Bent over barbell row 3x12 as heavy as you can.
C: Strict pull ups 4 x 12
D: Strict ring dips 4x12 with 2 sec pause at the top
4 mins on 4 mins off x4
Cycle #1 AMRAP
21 cal Row
21 Burpees over the rower
21 T2Bs
Cycle #2
Same but 18 reps of each
Cycle #3
Same but 15 reps of each
Cycle #4
Same but 12 reps of each
*Score is total reps in each session