160119 ~ AMRAP Meadley!

Strength:

1 Clean and Jerk every minute for 10 minutes (225/135*)

*Total score is weight x reps.  You may increase weight 10lbs at a time with a 5 burpee buy in at the start of the minute. Starting weights are (225/135) or 75% of 1RM. Only get one attempt per minute. 

Conditioning:

"AMRAP 5 Medley"

#1 AMRAP 5

5 Power Snatch (135/95#)

5 Box Jumps

- Rest 3 Min -

#2 AMRAP 5

3 C&J (135/95#)

3 Burpee Over Bar

- Rest 3 Min

#3 AMRAP 5

5 OHS (135/95#)

10 KBS (70/50#)

Cash Out:

3 Rounds

ME“L” Sit Hold

Then..

10 GHD Situps

10 GHD Back Extensions

10 Reverse Hypers


 

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