A:
3-3-3-3-3 Deadlift @30X1
5 sets of 12 Wooden Stick Bench Press (with hanging KBs/DBs)
Start a new round of both exercises every 3:00min.
B:
AMRAP in 15min of:
50 Double Unders
10 Burpee Box Jump Over
5 Power Cleans @ heavy
ADVANCED CLASS
A: Weightlifting
1 power clean + 1 Push Jerk
Work up to approx 90%
B: Workout
5x 3 min on, 1 min off:
300/250m row
100 double unders
3 power snatch @ 75-80% max reps strict hspu (scaling- kipping)