3Pos. Clean & Jerk 2×5ea/50% 2×3ea/60%

Rest 5-15min.

Long “Nicole”
30 minutes of:
Run 400m
AMAP Pull-ups
Score total pull-ups.

“Nicole”
20 minutes  of:
400m Run
AMAP Pull-ups
Score total pull-ups.

Muscle Snatch+Snatch Push Press+OHS 4×3ea/50-60%
Power Clean+Hang Clean+Split Jerk 5×2ea/60-80%

AQAP:
21 Parallette Push-up
9 Floor Kip
15 Parallette Push-up
6 Floor Kip
9 Parallette Push-up
3 Floor Kip

7 Rounds AQAP of:
15 Back Squat (M=225lb/W=155lb)
15 Burpee

WO #1
Snatch 3×3/60% 3×2/70% 2×2/80%
Clean & Jerk (one jerk each set) 3×2/65% 2×2/75% 3×1/85%
Back Squat 6×2/80%

WO #2
Heaving Snatch Balance 3/ 2/ 1/ 1/ 1/ 1/ 1/
High Snatch Pull 4×2/90-100%

7 Rounds AQAP of:
15 Back Squat (M=185lb/W=130lb)
15 Burpee

Rest

Nutrition Clinic at CFB
10am-12pm
Followed by a workout and BBQ.
Bring a friend!

Rest

Tabata Deadlift
M=225lb/W=155lb
Score total reps

50 Handstand Push-up AQAP