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Part 1
DB Clean & Jerk Practice
Every 2 min x 5 Rounds
1 Deadlift + 1 Hang Clean + 1 Push Press + 1 Push Jerk
Part 2
For Time
30-20-10
Pull ups/Ring Rows/Inverted Row
3-2-1
Rounds of Dumbbell "DT"
*1 Round of Dumbbell DT:
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Shoulder to Overhead
Part 1 4x3 Barbell Halting Snatch Deadlift Part 2 4x2 Barbell Muscle Snatch Part 3 5x3 Barbell Power Snatch Part 4 3x5 Barbell Overhead Squat
Part 1 Bench Press 10 Rep Max Part 2 2 Rounds: 100 Double Unders/150 Single Skips 600m Row/1600m Bike 50 Wallballs
5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)