4/12/2016

11
Apr

4/12/2016

Today we’re starting and ending with 5 minute AMRAPs and sandwiching a 1RM clean and jerk in the middle. For deadlifts and burpees over bar, the deadlift should be heavy enough that 5 reps is tough (singles are fine). Burpees over bar can be parallel to the bar, but jump with both feet leaving the ground at the same time.
The clean and jerk can be power or full squat – we’re looking for the most weight from ground to overhead.
The last AMRAP should be a moderate power clean (hopefully feeling light after the 1RM) and wall balls.
There is no built in rest – you must change your own plates for all components.

0:00-5:00 AMRAP:
5 deadlifts, 275/185#
10 burpees over bar

5:01-12:00
1RM clean and jerk

12:01-17:00 AMRAP:
5 power cleans, 155/105#
10 wall balls, 20/14#