A. Warm up
5 x 3 + 2 w/pvc
then,
5 x 5 + 3 w/barbell
B. 12 Min. EMOM
Clean + Jerk
1-4 Min. build to 65%
3 + 3
5 – 8 Min. @75%
3 x 1 + 1
9 – 12 Min. @85%
1 x 1 + 1
C. 20 Min. Partner E2MoM
1st set: Max Effort snatches
2nd set : Max effort Front squats
3rd set: Max Effort Pull ups
4th set: Max Effort box jumps
5th set: Rest 2 min.
Every 2 min. partners will switch. Score is total rep count.
D. 500 Meter Jog
Rx Program
Bench Press
10 x @50% w/pause
10 X @60% w/pause
5 x @75% w/pause
5 x @80%
5 x @85%
GHD Sit ups x 12
Oly:
Clean Pull
4 x 2 @85%
Complete as many rounds as possible in 10 minutes of:
10 pull-ups
10 sumo deadlift high pulls
Men: 95 lb.
Women: 65 lb.
