Take 15 minutes and work up to a heavy:
Then, AMRAP in 18 minutes of:
Results: For the Front Squats got up to 3 x 200lbs/91kg. For the metcon did 1 round plus 21-15-9-111 reps (total 401 reps).
Not for time
Then take 10 minutes and prepare for next part with 3 rounds of each movement working on mobility and form:
Then for time do 3 rounds of
Results: For the bent rows did: 95lbs, 105lbs, 115lbs, 125lbs, 135lbs. For the metcon took 5:25.
Not for time do 5 rounds of:
AMRAP in 15 minutes of:
Results: For the AMRAP – 3 rounds plus 10 Lunges, 5 Burpees
Not for time do 3 rounds of:
Then for time do:
Rest 5 minutes, then for time do:
Results: Snatches – 2:35. Clean and Jerk (Push Press) – 4:29.
I took the first part from CF Invictus. The idea is to do each clean in the set as an individual movement so that you can put the bar down, reset and then do the next for a total of 4. This way you can concentrate on form and maybe higher weights than if you did it without rest between the reps. Increase weights per set.
Every 4 minutes, for 20 minutes (5 sets) of:
Then not for time do 5 sets of desdlifts with the following reps per set
Results: Disappointed with the cleans since I only got up to 155lbs/70kg. For the Deadlifts got up to 275lbs/125kg for the last set (all the weight I have right now).