3Pos. Clean & Jerk 2x5ea/50% 2x3ea/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 4x3ea/50-60%
Power Clean+Hang Clean+Split Jerk 5x2ea/60-80%

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