Even: 3 Power Cleans + 1 Jerk
Odd: 1 Power Clean + 3 Jerks
-you can go up and down in weight between even and odd or try to build
2) "Row 14.1"
13 Min AMRAP
30 Dubs (75 Singles)
15 Power Snatch (75/55) or GTO
1000m row buy-in
3) Cycle through the following for 15-20 minutes or 3-4 rounds
-Double KB RDL x 10-15 + Farmers carry down and back
-Seated tempo Arnold Presses x 5 reps 7 seconds up 7 seconds down- pinch your shoulder blades before you press- GO Light
(touch the butts of the DB in front of your face then rotate as you press up so that the other ends touch overhead)
-Straight leg raise pulses x 20 (trying to lean as far forward as possible, just pump your feet up and down)
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