Monday 22 April 2024

Warm-up

AMRAP 6
10 bend + bow

5 Walkers

10 PVC PT

10 PVC GM

8 Deadlift

8 Hang power clean

8 push press

then

Warm up to workout weight 2 or 3

Workout (QF 24.4)

*Start with back to bar, when the clock starts turn around and start the workout

With a continually running clock, complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1
   Rest 1 minute

10 clean and jerks, weight 2
   Rest 1 minute

10 clean and jerks, weight 3
   Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4

♀ 38, 56, 70, 75 kg
♂ 61, 83, 102, 111 kg

Rest 5 Minutes

Push press (from floor)

5-4-3-2-2-2

*Work to a heavy weight