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Tuesday, 12, 2022


1 rd of Ab circle (1/2 reps)

3-rep Squat clean n Jerk


3 mins max Power Cleans

3 min Rest


12 min AMRAP

9 Pull ups

12 Bent Over Rows (65/95)

15 Shoulder to OH (65/95)


Drain the

The first three minutes the idea is it go to complete exhaustion. Recover for three minutes but you should get back to 85% or so your strength and use that strength for the last 12 minutes.Looking for a minimum of five rounds here so if the first round takes longer than three minutes waiting to load a little bit.

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