Warm up
Tempo Deadlift
10 x 50% 3210
10 x 60% 3210
3 x 80% 3110
3 x 85%
3 x 90%
Bicep Curls x 22
13 Min. AMRAP
3 Clean + Jerk @75-85%
6 Front Squats
9 American KB Swings 45/70#
800 Meter run
(if over 3:45 penalty
50 barbell thrusters)
Rx Program
Tempo Bench Press
10 x 50% 3210
10 x 60% 3210
3 x 80% 3110
3 x 85%
3 x 90%
GHD Back Extensions w/ 25/35 plate x 15
5 x 2 Clean Pulls @110%
Superset: Heavy Dumbbell rows
12-9-6 For time (15 Min. cap)
Cleans (Squat)
Strict Deificit HSPU
