ROOKIE
A.
AMRAP 9 min:
9 Power Cleans
9 Burpees over the bar
9 Push Press
B.
AMRAP 9 min:
9 Double Unders
9 Burpees to 6” above reach
9 Box Jumps 24/20”
(You should rest 8-10min between parts)
INTERMEDIATE
A.
AMRAP 9 min:
9 Power Cleans 60/40kg
9 Burpees over the bar
9 Push Jerks 60/40kg
B.
AMRAP 9 min:
9 Triple Unders
9 Burpees to 9” above reach
9 Box Jumps 30/24”
(Session Goal:
A. 6 Rounds
B. 4 Rounds
You should rest 8-10min between parts)
COMPETITOR
A.
Axle Bar Clean and Jerk 1RM
B.
Box Squat (Banded)
2-2-2-2-2-2-2
Rest 45s
C.
21-15-9
Deadlift 120/70
Box Jump 30/24”