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P

A. 10 sets – across.

1 Clean + 1 FS + 1 Jerk

Target consistent form, no misses

 

B. 4RNFT:

12 Barbell Bent Over Rows

12 Bench Press (across)

10-15 GHDSU

 

C. 4RFT:

Row 300m/250m

20-30-40-50 u/b DU

 

F

A. 10 sets: 5 Gob. Squats + 6 Lunges in place (F+B = 1)

B. 4RNFT:

12 Barbell Bent Over Rows

12 Pushups

15 ABMSU

 

C. 4RFT:

Row 300m/250m

5-7-9-11 Burpees