P

A. Squat Clean and Jerk
2@60%
2@65%
2@70%
2×2@75%

 

B. FS: 3×3 @ 75%

 

C. AMRAP [6] @ 0:00
42 DU
30 WB (20/14)
18 T2B

 

AMRAP [6] @ 11:00
21 DU
15 WB (20/14)
9 T2B

 

F

A. Push Press practice (barbell)
5×3: work to moderate 3, focus on “pop” off shoulder

 

B. FS: 4xH5

 

C. AMRAP [6] @ 0:00
0:30 plate hops/SU
30 air squats or Cal Row
0:20 hollow hold

 

AMRAP [6] @ 11:00
0:15 plate hops/SU
15 air squats or Cal Row
0:10 hollow hold

 
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