| Accessory and Balance Work | ||
| A. 4 rounds without rest of: 15 sec AMRAP of side raises (palms down) 15 sec of Hercules Hold (thumbs facing up) Rest 1 minute, then… B. 4 rounds without rest of: 15sec of AMRAP side raises (thumbs up) 15sec of Hercules Hold (palms up) Rest 1 minute, then… C. 2 rounds without rest of: 30 sec AMRAP of Dumbbell Presses with neutral grip 30 sec Dumbbell OH Hold Rest 1 minute, then repeat A, B and C |
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| RX | L1 | L2 |
| 3 Rounds: 3 Push Jerks (185/135) 4 Front Squats (185/135) 5 Power Cleans (185/135) 30 Pull-Ups 40 Pushups 50 Sit-Ups |
2-3 Rounds: 3 Push Jerks (115/85) 4 Front Squats (115/85) 5 Power Cleans (115/85) 30 Pull-Ups\Ring Rows 40 Pushups 50 Sit-Ups |
1-2 Rounds: 3 Push Jerks (Coaches Choice) 4 Front Squats (Coaches Choice) 5 Power Cleans (Coaches Choice) 30 Pull-Ups 40 Pushups 50 Sit-Ups |
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