Wednesday July 21st

Barbell warm up
3 rounds
10 deadlifts
10 hand power cleans
10 Power cleans
*add weight each round but don’t go over 95/65 for warm up, you are going to have plenty of time to build up during the actual strength portion

Find a 1RM of the following complex:
Hang Power Clean
Power Clean
*Hang clean may be above or below the knee. Must be unbroken.


AMRAP 12 Minutes
16 Db snatches (each arm)
16 DB lunges single db held by one end
16 Sinble DB hang clean and jerk 50/35 (finish 8 one arm before going to next)