Author: The Black Book

ON THE 1:30 X 3 SETS:
3-POSITION MUSCLE SNATCH
HIP-HANG-FLOOR

ON THE 2:30 X 5 SETS:
3-POSITION POWER SNATCH
3-POSITION SQUAT SNATCH
HIP-HANG-FLOOR

FRONT SQUAT 1 RM

THEN,

ROW 1K FOR TIME

Compare your score

5 ROUNDS:
2 MINUTES CLEAN & JERKS 75% 1RM C&J
2 MINUTES TO DO A SET OF STRICT RING DIPS

20 MIN AMRAP OF:
60 DOUBLE-UNDER
15 BURPEE OVER DUMBBELL
30 DB HANG CLEAN & JERK (ALT. 22,5/15KG)

“FRIENDLY FRAN”

3 ROUNDS:
21 THRUSTER 50/35KG
21 CHEST TO BAR PULL-UP

“MCGHEE”
AMRAP IN 30 MINUTES
5 DEADLIFTS 125/85KG
13 PUSH-UPS
9 BOX JUMPS 60/50CM

Compare your score.

PARTNER WORKOUT,
FOR TIME:
30-24-18-12
STRICT PULL-UP
STRICT RING DIP
THRUSTER 50/35KG

SPLIT REPETITIONS AS DESIRED.

EVERY MINUTE ON THE MINUTE FOR 15 MINUTES:
1-5 3 CLEAN & JERK AT 30%1RM CLEAN & JERK
6-10 2 CLEAN & JERK AT 50% 1RM CLEAN & JERK
11-15 1 CLEAN & JERK AT 70% 1RM CLEAN & JERK

THEN AFAFA,
5 X 1 C&J AT 80% 1RM

5 ROUNDS:
2 MINUTE ROWING FOR CALORIES
2 MINUTES TO PERFORM 5 REPS FRONT SQUAT

BENCH PRESS
8-8-5-5-3-3

6 SETS OF:
8 + 8 DUMBBELL ROWS AT AHAFA
8 LYING DUMBBELL TRICEPS EXTENSIONS AT AHAFA