1. "Captain Crunch"
AMRAP 4
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in remaining time
REST 4:00
AMRAP 4
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in remaining time
2. Clean and Jerk Complex
On the 2:00 x 6 Rounds
5 DL + 3 HPC + 1 Split Jerk
3. Gymnastics Practice
10min Handstand Walk Practice
