Day: June 3, 2019

Test

20min to find 1RM clean

Note: From the ground, any style, power or squat, whatever will get you the heaviest load

METCON

5min AMRAP

1 hang squat clean
1 shoulder to overhead
2 hang squat clean
2 shoulder to overhead
3 hang squat clean
3 shoulder to overhead
4 hang squat clean
4 shoulder to overhead

Keep adding 1 rep of each until 5min

Rx 95/65
Lite/beginners 75/55
Score is total reps

Accessory work
Shoulders of steel
Dumbbell lateral raises 3×8

Weightlifting
Hang power snatch 3×10

Gymnastics
30 false grip ring row

Core
20 strict knees to elbows