Warm up
800 Meter jog
then,
3 Rounds w/ barbell
10 Muscle cleans
10 Front Squats
10 Press in squat
20 Min. to complete
Clean + Jerk
2 x 4 @50/60%
4 x @75%
3 x @85%
2 x 95%
9 Min. AMRAP
30 Weighted Sit ups
20 Deficit Strict HSPU
10 Power Cleans 145/205# (or 80-85%)
500 Meter Farmer Carry
(heavy)
250 Meter row
Rx Program
Bench Press
10 x @50% w/pause
10 X @60% w/ pause
5 x @75% w/ pause
3 x @85%
1+ x 95%
Banded reverse hypers x 12
12 Min. to find max triple on thruster
5 Rounds for time
15 Cal Assault bike
100 Double unders
15 O/H Squats 75/105#
