Friday the 7th

3

I.
EMOM (10)
Jerk x 2 reps @ 60-75%
II.
Every 3 minutes, for 12 minutes (4 sets) for times:
300 m Run
4 Power Cleans @ 70%
3 Front Squats
2 Shoulder to Overhead
III.
Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 2 reps @ 85%
Set 6 – 2 reps @ 80%
Set 7 – 5 reps @ 75%
IV.
AMRAP (8)
8 HSPU
8 Burpees

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Filed under amrap, crossfit, EMOM, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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