Warm up (5 Min.)
Deadlift (20 Min.)
10 x 50%
10 x 60%
5 x 75%
5 x 80%
5 x 85%
Superset: Bicep curls x 22
30 Min. EMOM
E: 6 Thrusters 65/95# + 3 BFB
O: 35 Double unders
400 Meter run
Rx Program
Bench Press
10 x 50% w/ Pause
10 x 60% w/ Pause
Only if possible pause.
5 x 75% i
5 x 80%
5 x 85%
Reverse Hypers x 20
9 Min. EMOM (Oly complex)
P. Clean + Mid Hang P. Clean +Low Hang P. Clean + Jerk @70% of jerk
15-12-9-6-3
P. Snatches
Assault bike cal.
