Warm up
15 Min. Running clock
0 -5 Min.
1 Clean + 5 Strict press @60%
6 – 10 Min.
1 Clean + 4 Strict press @65 – 70%
11 – 15 Min.
Increase as needed to reach 80%
1 Clean + 3 Strict press
For time (20 Min. cap)
55 Double unders
15 Thrusters 95/135#
or 60%
55 Double unders
12 Thrusters 105/155#
or 70%
55 Double unders
9 thrusters 135/185#
or 80% of push press
400 Meter Sandball carry 25/30# or sandbag
Rx Program:
Bench press
10 x 40% w/ 2 sec. pause
10 x 50% w/ 2 sec. pause
3 x 80% w/ 1 sec. pause
3 x 85%
3 x 90%
Superset: GHD Sit ups x 8 w/ 10/20# med ball
10 Min. (Every 2 min./rest remaining time)
0 – 2 Min.
5 Power Snatches @60%
3 – 4 Min.
4 Power Snatches @70%
5 – 6 Min.
3 Snatches @75%
7 – 8 Min.
3 Snatches @80%
9 – 10 Min.
2 Snatches @85%
3 Min. accumulative
L-Sit Hang
