Strength: 1 RM Clean & Jerk
-Take 15 min to establish a max lift (squat or power is accepted)
LeanFit: E5MOMx3
-400m Run plus 400m Sandbag Run
“Dr. N” (retest from 7.7.20)
11 Min AMRAP
3 Squat Clean (115/85)
3 Bar Facing Burpees
3 Squat Clean (165/115)
6 Bar Facing Burpees
3 Squat Clean (205/135)
9 Bar Facing Burpees
3 Squat Clean (235/155)
12 Bar Facing Burpees
3 Squat Clean (255/175)
15 Bar Facing Burpees
3 Squat Clean (285/195)
18 Bar Facing Burpees
3 Squat Clean (315/215)
21 Bar Facing Burpees
If doing RX, Women need two sets of 10’s and one set of 15’s, 25’s, 45’s. Men need one set of 15, 25, 35, and 45’s (practice barbell math… and if you make it to 315, you’ll need another set of 15’s).
FW:
(75/55)
(95/75)
(115/85)
(135/95)
(155/105)
(185/125)
(205/145)
LF: Sub KB swings increasing weight for each set, but keeping reps the same. ie 3:3/6:6/9:9/etc
