Comp Class 4/12

A. Sots Press 3×7-10, empty or lightly weighted bar

B. Single Leg DL, 3×7 per leg

C. AMRAP in 4 minutes: 12 Box Jumps 24”/20”, 9 Supermans, 6 Single Arm KB Snatch per arm

4 minutes to hit a heavy snatch

AMRAP in 4 minutes: 12 KB Front squats, 9 Burpees, 6 Strict Pull-ups

4 minutes to hit a heavy clean and jerk

AMRAP in 4 minutes: 12 Wall Balls, 9 V-Ups, 6 (Power) Clean and Jerk 135/95

D. 21-15-9: HSPU, Row 250m after each set

 

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