1. Pre Wod
21 Thrusters UB 60 sec max time
20 Cal Row 60 sec max time
2. Strength/ Skills
3 Push Jerk @ 75%
EMOM 10
3. Conditioner
AMRAP 5/4/3/2/1
Rest 60 sec between AMRAPS
Start again where you lerft off
5 Squat Cleans 60/40kg
10 Wall Balls 10/6kg
15 Du's
"BarBell Club"
Week 7/9
Snatch
60/70/80/85/90% x1, 80%x3 x3
Clean and Jerk
60/70/80/85/90% x(1+1), 80% x(3+1)x3
RDL
85% 4x4(% of clean)
Post weight/ rounds and reps to comments
The expert in anything
Was once a beginner.
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