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