WEDNESDAY 09.14.2022

Brandon
Tuesday, September 13, 2022 - 20:00

3 Position Squat Clean (High Hang, Above the Knee, Floor) 5x3

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@75% of 1RM Clean & Jerk) 
* Complete a set every 1:30 *

Push Jerk 3x3

3 Push Jerk x 3 sets  (@80% of 1RM Clean and Jerk)

* Rest as needed between sets *

Spicy Tuna Roll

Freedom (RX'd)
 
14 minute Amrap
200m Run
2 rope climbs (15 ft) (Or 15 Ring Rows)
15 Dumbbell Shoulder to Overhead (50s/35s)

(KG DB: 22.5/15)
 
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option