ROOKIE
A.
4x 3min AMRAP Repeats:
6 Deadlifts
6 Hang Power Clean
6 Push Press
Rest 1 min between AMRAPs. Continue the AMRAP where you left off.
INTERMEDIATE
A1. Weighted Mountain Climber Pull Ups 4-4-4-4 Rest 30s A2. One Arm Push Ups 4-4-4-4 (each arm) Rest 1min B. 3 Rounds for time: 30 Overhead Walking Lunges 20/15kg 40 Plate Ground to Overhead 20/15kg 50 Sit Ups
COMPETITOR
A.
Push Press (banded)
3-3-3-3-3-3-3-3
Rest 60s
Loading 55%
B.
Push Jerk 8RM
C.
Triceps Rollback Extensions
15-15-15-15
D.
FGB Style for 2 rounds:
1min Power Clean 60/40kg
1min Front Squats 60/40kg
1min Push Jerks 60/40kg
1min Rest