251105 Wednesday

Weightlifting Power cleans Every 90 sec 2 reps for 5 sets at 70-80% Metcon 5 min amrap 12/8 cal row 8 burpees over the bar 6 hang power cleans 60/40 3 ring muscle ups or 3 strict pullups (6 ring rows)

In teams of 2 For time: 50 Box Jumps 24/20in 30 HSPU 10 Power cleans 70/45kg 2 min rest 50 Air Squats 30 TTB 10 Hang squat cleans 70/45kg 2 min rest 50 Alternating Pistols 30 BMU 10 Front Squats 70/45

Weightlifting Push jerk Build to 3RM 5 sets 1 rep at 100% (pause in the catch) Metcon For time 800m run/row 30 abmat situps 600m run/row 30 abmat ups 400m run/row 30 abmat situps 200m run/row 30 abmat