Saturday April 20, 2024
Warm up/Skill:
With an empty Bar only do—/
6 min AMRAP of:
4 Squat cleans
4 Bend Over Rows
4 Strict Presses
WORKOUT 4 of Quarterfinals/Age Qualifier
With a continually running clock, complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1 Rest 1 minute
10 clean and jerks, weight 2 Rest 1 minute
10 clean and jerks, weight 3 Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
♀ 85, 125, 155, 165 lb (38, 56, 70, 75 kg)
♂ 135, 185, 225, 245 lb (61, 83, 102, 111 kg)
Xtra abs/Core
9 Rounds of:
:30 Heel Rocks
:15 Left side Plank
:15 Right side Plank
Cardio
1000m Row
1000m Bike
Run 3 laps
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