ROOKIE
A.
AMRAP 20min:
9 Sumo Deadlift High Pulls
7 Hang Power Clean
5 Thrusters
INTERMEDIATE
A.
Cluster
6-6-6
Rest 2 min
B.
AMRAP 20min:
9 Sumo Deadlift High Pulls 40/25kg
7 Hang Power Clean 40/25
5 Thrusters 40/25kg
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Back Squat
1-1-1
Rest 3-4min
B.
Clean and Jerk
5-5-5 Rest
3min
(All reps touch and go, catch jerk in dip)
C.
EMOM for 6 min:
5 Clean & Jerk 60/40kg (80% of your heaviest on B)
D. Alternating EMOM for 12min
1. Run 200m
2. Rest
3. Row 250m
4. Rest
E. FGB Style for 3 rounds:
1min Wall Ball 20/14lb to 10/9ft
1min Rest
1min KB Swings
1min Rest
F. 6 AMRAP Repeats of 1min:
5 Pull Ups
10 Push Ups
15 Squats
Rest 1 min. between AMRAPs, continue the AMRAP where you left off.