AHAP (As Heavy As Possible)
Back Squats 3-3-2-2-1-1
Split Jerks 3-3-2-2-1-1

CrossFit Lite WOD:

Focus
Burgener warm up
Medicine Ball Clean
Push Jerk

AFAP (As Fast As Possible)
21-15-9 reps of
Medicine Ball Cleans “20/14lbs”
Push Jerks “20/15kg”

Strength WOD | 12.04.2018
Hip extension
3×20
Back Extension
3×20

Front Squats
10-10-10-10 @60% of 1rm

Extra if time left:
AMRAP (but go for quality) in 3’ of
Banded tricep extension
*every rep 1 second extension hold

Oly WOD Amstel:

High hang shrug pull (snatch grip)
5 x 3 @ 130% of snatch 1RM (use straps)

Standing single arm KB upright row
3 x 12 @ AHAP

Drop snatch
5 x 3 @ 85% of snatch 1RM

Homework:
3 x 3 Back squat @ 85% 1RM