Clock Starts at 0:00…, Warm-up – (8 min cap) Starts @ 10:00 Gymnasty Element: EMOM for 10 min: ODD: (Gr A) 12 Burpees. (Gr B) 10 Burpees. (Gr C) 8 Burpees. EVEN: (Gr A) Row 12 Cal or Bike 4 Cal. (Gr B) Row 10 Cal. (Gr C) Row 8 Cal. Ends @ 20:00 Starts @ 25:00 AMRAP in 3 min of the following complex: Hang Pwr Snatch x 1 (45/35#) Overhead Squat x 2 Split Jerk From Behind x 3 Alternating Overhead Lunge In Place x 6 (Total) Ends @ 28:00 Starts @ 30:00 Split Jerk “Grace” (135/95#) —–>Catch & Go!! Remember Barbell Class. Ends at 35:00 Starts @ 40:00 Week Four of Eight Cycle –》 Deload Week. Minus 15-20Ibs from last week. Back Squats – 4 x 5 M: 325# M: 265# M: 195# M: 125-165# F: 215# F: 185# F: 155# F: 125-145#
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