Clean and jerks
3 rounds:
10 barbell good morning
10 air squats
10 dislocates (PVC)
10 behind the neck split jerks (PVC for R1&2)
- Build to a heavy complex:
Squat clean + hang squat clean + jerk
B. Tempo front squats
5 x 3 tempo squats (tempo as written below)
5 2 5 2
All sets done at 80% of A.
C. AMRAP 9:
20 hollow rocks
20 back extensions
1 minute plank
Rest 1