Warm up
12 Min. Running clock
0 – 3 Min. @55-65%
1 Hip clean + Hang clean + clean
4 – 6 Min.@70%
Hang Clean + Hang Clean + Clean
7 – 9 Min. @75%
Hang Clean + Clean
10 – 12 Min. @80%
Clean + Clean w/ 2 sec. hold @bottom
12-9-6-3
Deadlift 185/275 (or 70-75%)
Burpees
Wall balls 2-fer-1
+50 Meter Sprint
500 Meter O/H Carry
(50M Right/ 50M Left)
30/45#
Rx Program:
Front Squats
10 x 40%
10 x 50%
3 x 80%
3 x 85%
3 x 90%
Tricep Extensions x 8
7 Min. AMRAP
25ft O/H Walking lunges w/ 65/95
50 HSW
