Wednesday 6.15.16

FOUNDATIONS
20 min AMRAP:
5 pull ups
10 pushups
15 air squats
12 deadlifts
9 hang cleans
6 shoulder to overhead

GPP
20 min AMRAP:
5 handstand push ups
10 one-legged squats
15 pull ups
12 deadlifts (155/105#)
9 hang cleans (155/105#)
6 push jerk (155/105#)

COMPETITION
A. Every minute on the minute for 7 minutes: power clean + push jerk
then,
Every minute on the minute for 7 minutes: squat clean + split jerk
B. Every 2 minutes for 20 minutes: clean and jerk 1 rep @75-85% of 1RM

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