A. Warm up
B. Strict Press
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
12 Heavy KB Sidebends
C. 15-12-9
Deadlifts
M 275 | 305 | 325
W 185 | 215 | 235
+ 55 Double arm rope slams
5 Min. Stretch or Foam roll
Rx Program
Tempo Back Squat
10 x 50% 3210
10 x 60% 3210
3 x 80% 3110
3 x 85%
3 x 90%
10 Weighted Ring Dips
Snatch Grip RDL’s
Warm up
4 x 6 @85% of Snatch
4 Rounds
3 Pegboard climbs
30 KB Swings 50/70#
15 Cal on Assault bike
