14

I.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 70-90%
II.
Every 2 minutes, for 10 minutes (5 sets) for times:
Row 200 Meters/Run 300m
2 Power Snatches @ 70% of 1-RM Snatch
2 Overhead Squats
III.
Back Squat
Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 3 reps @ 70%
Set 5 – 3 reps @ 75%
Set 6 – 2 reps @ 80%
Set 7 – 7 reps @ 65%
Set 8 – 7 reps @ 55%
Set 9 – 7 reps @ 65%
Set 10 – 7 reps @ 55%
IV.
AMRAP (8)
50 DUs
4 Handstand Push-Ups
10 Overhead Walking Lunges with Plate (45/25#)

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

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