10 med ball cleans (grab the ball you are going to use for the wod)
10 Good mornings with empty barbell
5 push press
Every other minute for 10 minutes (sets)
Do 1 set of 3 of 1 1/2 deadlifts. Try to use an equal or bit heavier than you did last time we did these on 1/14. last time was sets of 2.
AMRAP 4 Minutes x 3
12 Wallballs 20/14lbs
8 S-arm DB Hang Clean and Jerk 50/35lbs (4 one arm then 4 the other)
Rest 1:00 between AMRAPs
Continue where you left off after each rest.
Scaling- Both movements are meant to be one set each time, with nothing slowing athletes down other than their own fitness. Reduce loading in both movements to allow this to happen.
Will set some rowers and skiers up outside if you want to this extra piece
AMRAP 4 Minutes
Max Distance Bike/Row/Ski*
Compete as many rounds as you need to reach 3000 meters.