5/19/2014 20AMRAP CnJ/Burpees…Snatch/CnJ/Ring Dips

Fitness

A. 20 AMRAP

5 Lateral Bar Over Burpees

10 Clean and Jerk 95/65 (Perfect range of motion)

25 Flutterkicks (2ct Over Bar)

200m Run

B. Ring Dips

5 Sets of Max reps (If Banded work your way to lightest band)

Competition

A. 3 Pos Power Snatch x 5 sets (Above Knee, Below Knee, TnG Floor)

All 5 Sets @ 60% 1 RM Snatch…Rest 1:30 between each set.

B. Power Clean and Split Jerk 1.1 (1 CnJ rest 15 sec 1 CnJ rest 2 min) x 5 sets @ 60% 1 RM CnJ (Perfect Form)

C. Weighted Ring Dip @ 30×0 (3 seconds down, 0 sec at bottom, 0 seconds at top) Rest 1:00

3-5 reps x 5 sets (Try to get 5 reps every round but AT LEAST 3 reps)

D. 5 RFT

20 Cal Row

10 Burpees

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