Work up to a heavy power clean and jerk
175#
3 round:
10 clean and jerks @ 95
10 burpees
Rest 5 mins
3 round:
10 clean and jerks @ 95
10 burpees
615 and 630, very slow compared to other guys.
Friday:
3k row
Then amrap for however long your row took
7 c2b pull-ups
21 wallball (20#)
12:15 , 4 rounds
Saturday:
30 hspu
40 pull-ups
50 American Kbs (24kg)
60 situps
70 burpees
~22 mins, only did 21 hspu to one abmat
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