2020-12-13 Fitness Option:AMRAP in



Fitness Option:
AMRAP in 16 minutes
16 Alternating DB Clean & Jerk (pair of DB’s, from the ground, similar to OPEN standard)
16 Alternating DB Goblet Reverse Lunge
16/13 Cal Row


Part C
Clean Pulls
2-2-2
*At 105% of 1RM*


Part B
For Time
Squat Clean
5-4-3-2-1
70%-75%-80%-85%-90%
*Of current 1RM - 9minute cut off


Part A
Every 90seconds for 7 rounds
1 Squat Clean
1 Front Squat
1 Split Jerk
*Add Weight throughout*



Skill Piece
Hip to Ring Drill
3-3-3-3-3-3


Accessories
4 Rounds
15 GHD sit Ups
20 Swimmer Sit Ups
30 Turtles/side


For Time
40-30-20
C2 Bike Cals
12-9-6
Burpee Box Jump Overs 24”/20”

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