Posted on Oct 18, 2020

Laneway

A. EMOM x 8
3 Push Press/2 Push Jerk/1 Split jerk
Add load at any set.

B. For time:
40 Power Cleans
40 Shoulder to Overhead

Cannot be Clean & Jerks

Ps – NO DUMPING BARS IN DA LANEWAY.

At Home

A. 20m AMRAP
300m Run
20 Squat Thrust*
10 Hand Release Push Ups

*Prior to starting, set up in a plank (NO FUKN PIKES!) and mark a line at your hands and your toes. Each squat thrust must start with hands on or in front of line, and toes must pass behind line when athletes jumps back.

B. 2 RFT
20 DB Hang Clean & Jerk (10 E/S)
20 Weighted Squat Jumps (DB held end to end under chin)

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