A. Warm up
B. 14 Min. E2MoM
Ascend in weight every 2 min. / Build to Heavy complex
Halted Snatch + Hang Snatch + O/H Squat
C. 4 Rounds (25 min. Cap)
3 Cleans @80-85%
6 Front Squats
9 GHD Sit ups w/med ball 14/20# (or Sit ups w/ plate)
50 Meter O/H Single Arm Walking Lunges (25m R/ 25m L)
D. 800 Meter Run|Jog
Rx Programs
Front Squat
10 x @50%
10 X @60%
3 x @80%
3 x @85%
3 x @90%
Tricep Extensions x 15
Bent Over
5 x 3 @80% of clean
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.