A.
Warm up
B.
Deadlift w/ Deficit
10 x 50% w/ Deficit
10 x 60% w/ Deficit
5 x 75% w/ Deficit
3 x 85%
1++ x 95%
Bicep curls w/ barbell x 8 (Heavy 65/95# or more)
C.
3 Rounds
55 Double unders
3 Cleans (Squat) @85%
6 Deadlifts
500 Meter Sandbag run 60/100#
D.
15 Cal Row|Bike
Rx Program:
Bench Press w/ 1 sec. Pause
10 x 50% w/ pause
10 x 60% w/ pause
5 x 75% w/ pause
3 x 85%
1++ x 95%
GHD Back Extensions x 10 w/ Plate 35/55#
20 Min. Find 1 Rep max Snatch
12-9-6
Clean + Jerk
165| 185 | 205
+100 Meter Tire Drag 45/70#
