March 20, 2019

12-9-6

empty barbell thrusters

burpee over bar


Front Squat - 7 min wu + 3 sets, every 2 min x 1 rep @ 85-90%


Clean and Jerk - 5 minute warmup + 9 minute emom @ sets listed.

notes :
minutes 1- 3 = 1-2 @ 70%
minutes 4-6 = 1-2 @ 75%
minutes 7-9 = 1 @ 80%


10 minute AMRAP of double unders

*perform 5 hand release every EVEN minute starting at 0:00
*perform 5 chest to bar every ODD min starting at 1:00

notes :
- mandatory 20 seconds rest each minute. max reps until 40 second mark.
- level 2 - jumping chest to bar or single unders