Warm up
15 Min. Work up Heavy Clean
0 – 5 Min. work to @50% | @60%
6 – 15 Min. work to
@95% of Clean
For time
36 Front Squats
24 Lunges (Front Rack position R+L=1)
12 O/H Squats @85 of snatch
400 Meter Row
100 Double unders
100 Wall balls with partner (5 Min. cap)
Rx Program:
Strict Press
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
8 x per side Lateral sidebends w/ kb
Oly
Clean High Pulls
2 x 5 @50%
Clean pulls
3 x 3 work up to 90%
9-6-3
Dynamic strict press @85%
100ft Dynamic O/H Carry w/ Strict press weight
(barbell with plates or kb’s on bands)
