General Warm-up
Then..,
Partner Wod
30 Rounds (15/15 each)
Alt 1:1
100m shuttle run
5 DB Burpee Box stepovers
*Choose one
-1 Rope climb
-2 RMU/1-4 BMU
-8 C2b/pullups
9am Barbell
Snatch (Of Choice)
55% x 2r x 2s;
60% x 2r x 2s;
70% x 1r x 3s;
75% x 1r x 2s;
80% x 2r x 4s
Then…,
Clean Warm-up
Then…,
Clean & Jerk (Of Choice)
55% x 2r x 2s;
60% x 2r x 2s;
70% x 1r x 3s;
75% x 1r x 2s;
80% x 2r x 4s
Then..,
Bench press
5 Sets: 6-10 reps. build each set.
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