1 x 5 Front Squat or Clean (75-85-90-90+-90++%)
Then Speed Work 5-8 sets of 2-3 reps Push/Split Jerk – max 60 seconds rest between sets.
Finish with a 8 min AMRAP of:
15 Chest To Bar Pull Up
30 Sec Ring L Sit Hold
Ladies the Bad As 3 Women’s Weightlifting Comp is coming, Sat Jun 2nd starting at 9am. Get ready to move some heavy stuff.
clean (after warming up with snatch lol)
50,55,60,65,70
amrap – 2 rounds and 6 (ring pull ups)
clean
100,100(f),100(f),100,100 (thanks donna for the advice )
amrap – 2 rounds and 6 (blue strap)
clean
25,30,35, 40,45PR
Thanks for the coaching Rocky
Amrap – 2 + 14 scaled with reverse ring and parallettes
FS 75,85,95,105pr,110f
Thanks for the coaching, will have to get lower next time to make the last one count.
AMRAP 3.5 with parallettes (bent legs damn L sit)