130402 ~ C&J & Squat!

130402 ~ C&J & Squat!

Skill

Every 20 seconds for 8 minutes:

1 Clean & Jerk @ 75%

Strength

Backsquat:

3X3 @ 85%

1X2 @ 90%

2X2 @ 95% – rest as needed

Conditioning

1 min ME KBS @ 50/35

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
10 Burpees Over Bar
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 50/35

*Rest 1 minute.

3 min AMRAP of:

7 Front Squats @ 70% (no racks)
10 Burpees Over Bar
3 Muscle-Ups

*Rest 1 minute.

1 min ME KBS @ 50/35

Cash Out:

1600m run or 2000m row for time!

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