A. Coache’s warm up
B. 12 Min. EMOM
0-3 Min.
1 P. Clean +5 Push press@50%
4-6 Min.
1 P. Clean +4 Push press@60%
7-9 Min.
1 P. Clean +2 Push press@80%
10-12 Min.
1 P. Clean +1 Push press@90%
C. 5 Rounds FT (13 Min. cap)
6 Thrusters 145/100#
12 Sandball slams 25/30
D. 300 Meter farmer walk
50#/35#
Rx Program:
Deadlift
10 x 40%
10 x 50%
3 x 80% Hold 2 sec. at top
3 x 85% Hold 2 sec. at top
3 x 90% Hold 2 sec. at top
Bicep Curls x 14 (heavy)
Hercules complex
21-15-9 (110/85#)
Deficit strict hand stand push-ups
Push-ups
Strict press
