A.
Warm up
B.
Strict Press
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Lateral Sidebends x 15 per
C.
10 Rounds 23 min. cap
Running clock
9 Snatches 55/75
50 Meter sprint
3 Min. rest
9 O/H Squats
30 Double unders
D.
400 Meter run
Rx Program
Front Squat
10 x 40% w/ Pause
10 x 50% w/ Pause 5 x 60% w/ Pause
5 x 75% w/ Pause
5 x 80%
5 x 85%
Band Pull downs x 20
Oly
15 Min. Work to Heavy
Clean + Jerk
6 Min. EMOM
5 Muscle ups
