12/17/2019
On the first part, you’ll need to choose EITHER Power Clean and Jerk or Power Snatch

Power Clean + Push Jerk (5 x 2 @ 90%)
Choose either Power Clean and Jerk or Power Snatch
Power Snatch (6 x 2; start at 70%, building AHAP)
Choose either Power Clean and Jerk or Power Snatch
Bench Press (5 x 4 @ 85%)
Superset with Strict Pull Ups
Strict Pull Ups (5 x max reps; add weight)
Pull Ups with no kipping movement

Superset with Bench Press
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
16 Toes to Bar
12 Hang Power Clean
8 Bar MU/C2B or 16 Ring Rows
4 Push Jerk

– pick a weight for the Barbell movements that you feel comfortable doing (60-80%)
– use a heavy weight if you do Bar MU (70-80%)
Metcon
Optional Strength:
4 Rounds:
5-8 Bentover Row
8-12 DB Strict Press

4 Rounds:
8-12 Reverse Grip Bentover Row
8-12 Arnold Press

4 Rounds
8-12 Upright Row
10 Evil Wheel

EMOM x 10
10 DB Bicep Curls
10 DB Skull Crushers

Metcon
Optional Abs:
8 min x
30-60 sec TRX Pike
30-60 sec TRX Reverse Flye

Plank:
Accumulate 4 min in a plank or HS Hold