Tuesday – 5.1.18

AMRAP 11

9-6-3
Deadlifts
Hang Power Clean
Push Jerk
rd 1 (95/65);(75/55)
rd 2 (135/95);(95/65)
rd 3 (185/125);(135/95)
rd 4 (205/135);(155/105)

Skill day 3

Gymnastics
A)4 x 6
pull up negatives (5 second negative)
90 seconds of rest after each set

B) 30 HSPU for time

Conditioning
1000m row
rest 2 minutes
750m row
rest 1 min
500m row