August 18th, 2017

FRIDAY

A. DB Clean and Jerk(no squat) x 5 + Thruster x 5 + 5 WL per side x 4 sets of the complex- rest as needed
** Try not to rest b/n exercises
B. Pushups 3 x AMRAP w/ perfect form #25,15,10, BW
**for the pushups on EACH set you will start w/ #25 and end with BW. Do AMRAP w/ #25, then #20,
then #15, and last part of the set is AMRAP @ BW
**for the pushups be sure that you have perfect form. body should move in a straight line
throughout the movement. you may even want to video yourself doing these. Some of you may not need to add weight.
+
3 min AMRAP
15 OHS 95/65
10 OH WL
5 BF Burpee
rest 2 min x 3 sets