A. Warm up
B. Clean + Jerk
2 x 3 (1 Clean + 1 P. jerk + Split jerk @50%-60%)
3 x 2 ( Clean + P. Jerk + Split Jerk @75-85%)
C. For Time (15 Min. Cap)
27 Push Press @55/75#
27 Wall balls 14/20#
21 Push press 65/95#
21 Wall balls
15 Push press 85/115#
15 Wall balls
9 Push press 95/135#
9 Wall balls
D. 5 Min. EMOM
100 Meter Sprint for time, log each run
E. 150 Single unders
Rx Program
Bench press
10 x @50% w/ pause@bottom
10 X @60% w/ pause@bottom
5 x @75% w/ pause@bottom
3 x @85%
1+ x 95%
12 GHD Sit ups
Snatch High Pulls
5 x 3 @85%-90%
8 Rounds FT
35 Double unders
50 ft of O/H Single arm lunge DB Carry
(25ft R / 25ft L)
