A. Warm up:
400 Meter Sprint
rest: partner works
300 Meter sprint
rest: partner works
200 Meter Sprint
rest: partner works
B. 20 Min. to reach 1RM
Deadlift
5 x @50%
5 X @60
3 x @75%
Singles till 1RM
Superset: Bicep curls x
C. 6 Min. AMRAP
9 Hang P. Cleans 65/95#
6 Power Jerks
4 Min. EMOM
50 Meter O/H Carry
(alternate hands every min.)
Rx Program
20 Min. to reach 1RM
Deadlift
5 x @50%
5 X @60
3 x @75%
Singles till 1RM
Superset: Bicep curls x
Clean + Jerk
Warm up
3 x 4 @65%
21-18-15-12-9-6-3
Thrusters
Cal. Assault bike
