Warm up (Coach May Change)
3 Rounds
100 Meter run
5 Push ups
10 sit ups
15 Paratroopers
8 Min. EMOM
Every Min. Increase load to reach 85% of Clean by min. 8
6 Min.
0 – 2 Min.
3 Clean Pull @90%
3 – 4 Min.
2 Clean Pulls @95%
5 – 6 Min.
1 Clean Pull @105%
12-9-6-3 ( 16 Min. cap)
Burpee pull ups
Man Makers
25/35#
Cal Row
400 Meter sandbag run
Rx Program:
Front Squats
10 x 50%
10 x 60%
3 x 80%
3 x 85%
3 x 90%
Tricep extensions x 16
30 Ring Muscle ups
For time
