Tuesday

A.)0:00-12:00

AMRAP 12

12 Burpee Box overs 24/20”

9 clean n jerk 155/105

6 Bar muscle ups

B.) 12:00-20:00

8 minutes- 

work up to heavy :

heavy triple jerk, from floor

scaled : 115/75, 12 pullups

————— 

C.) Strength

Rack dips

7x3, ascending in weight

Block clean pulls + above knee hang pull

(2+2) x 4 @ 90% of clean

(1+1) x 4, ascending

D.) Mainsite saturday 180224, for quality

21-18-15-12-9-6-3

HSPU

L-pullup (go as strict as possible) 

E.) Mainsite monday 180219

3 rounds

30 GHD situps

30 hip extensions

100’ HS walk