Strenght:

Every 2′ completa x 7 round

3 Tempo knees to elbows 1″ salita/3″ discesa oppure 1″/2″

5 Ring dip senza elastico/ 10 con elastico

-Met-con 4 rft

20 burpees box jump 60/50

15 sumo deadlift hig pull 30/20

200m run

ONE& ONLY TEAM COMPETITOR–

1) Clean and jerk complex:

Set 1: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70%)

Set 2: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70% + 5kg)

Set 3: 5 rounds – Every 60 seconds, perform:

-1x clean + 1x front squat + 1x jerk (70% + 10kg)

*This is referred to the “Joe Mills” program. Warm up to 70% and perform 1+1+1 EMOM at the same weight for 5 minutes, which equals 1 set. After the 5th rep, add 5 kg and perform 1+1+1 at the same weight for 5 minutes, then repeat 1 more time. You will have 3 working weights for this, not 15. The percentages are only meant to be used as a guide…base your weight off of how you feel, but goal is for no misses.

2) Bench press – Warm up then, 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps.

Work Capacity: Complete the following for time:

Clean Amanda: 9-7-5 reps of: Squat clean (135#/95#), muscle up

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