Friday 190118

Clean & Jerk

(1) 8:00 to find heavy single for the day 

(2) 8x1 on 0:45, use 80-85% of today's single 


AMRAP 16: 

2 Rounds: 
8 Dumbbell Power Cleans, 50#/35# 
4 Bar Muscle-Ups 

2 Rounds: 
20 Dumbbell Snatch, 50#/35#, alternating
10 Burpee Box Jump Overs, 24"/20" 

For clarity: Athletes will alternate 2 rounds of the power clean/muscle-up couplet with 2 rounds of the dumbbell snatch/burpee box jump over couplet for 16 minutes. Open standards on all movements. 

 GEAR: 2.5 


Extra Work: Cuban Press/Hip Thrust/Row

4 Sets for Quality: 
10 Cuban Press
10 Hip Thrusts
10 Single Arm Dumbbell Rows/side