Wed July 3 "Wing Ding"

Move

1) Deadlift building over 10-10-5-5-15

2) AMRAP 15
5 KB Clean and Jerks Right Arm
5 KB Clean and Jerks Left Arm
5 Box Jumps
5 Single KB Goblet Squats
5 Knee Raises
30 Sec. Rest

Train

1) Heavy Set of 20 Deadlift (beat last attempt on 06/26/24)

2) Wing Ding
AMRAP 15
50 Double KB Clean and Jerks (24/16kg)
50 Box Jumps (30”/24”)
50 Double KB Front Squats
*On the Minute: 5 Toes to Bar (Starting at 0:00)

Stimulus

1) Looking to increase the weight used from your previous attempt. Build following the 10-10-5-20 rep scheme.

2) KB C&J will be from the hang position after the first rep off the ground. You will get a grip break in the box jumps so find a steady cadence to work through these. Keep the KB resting on the shoulders for the squats so that your arms wont fatigue holding them up. Score the number of rounds + reps, not including the T2B.

Extra Credit

Power Snatches: On the Minute x 10
2 Power Snatches building in weight starting at 55%