A.
Warm up
B.
Tempo Front Squat
10 x 50% 3310
10 x 60% 3210
3 x 80% 3110
3 x 85%
3 x 90%
Tricep Extensions x15 (med heavy)
C.
4 Rounds for time 20 Min. cap
400 Meter Run
15 Strict Pull ups
9 Over the Bar Burpees
6 Cleans 125/185#
D.
500 Meter Row|Bike
Rx Program
Strict Press (+13lb)
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Hanging Side bends x 18
Snatch High Pulls
4 x 3 Work to 70-75%
Heavy 18 point zero
21-15-9
Dumbbell Snatches
70/50#
Burpees over the bumbbell