031715

40 minute amrap

200m run

5 deadlifts @ 405 (scale as needed)

10 burpee box jump overs 24/20

3 stone to shoulder @ body weight (or more)

10 cals row

1 front squat @ 80@ of your 1RM

 

031715

Push Press + Push Jerk + Split Jerk

3 sets of 1 + 1 + 1 at 60% of 1RM Clean & Jerk. Level load across all sets.
WOD:
4 rounds:
1 min ME Kb swings 53/35#
rest 15 sec
1 min ME box jump overs 24/20″
rest 45 sec
CORE:
tabata (8 rounds alternating between the 2 movements)
1)  weighted ab mat situps
2)  plank