A.1 Power Clean & Jerk – Heavy Single
A.2
15 Power Clean & Jerk #135/#95
Row 500M
12 Power Clean & Jerk
Row 500M
9 Power Clean & Jerk
Row 500M
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A.1 Strict Press – 5, 5, 5, 5, 5
A.2
30-25-20-15-10
Deficit Push Ups
Ab Mat Sit Ups
A.3
Row 2K
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A.1 Back Squat – 5, 5, 5, 5, 5
A.2
3 Rounds
10 Power Snatch #115/#80
20 Box Jump Overs
30 Wall Balls
A.3
50 Evil Wheels
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In teams of 2:
Row 1,00M
100 Push Jerks #155/3105
90 GHDSU/ 180 Ab Mat Sit Ups
80 Ring Dips/ 160 Push Ups
70 KB Swings (Go Heavy)
60 Front Squats #155/#105
50 Burpees
40 Pull Ups (Each)
Row 1,000M
No Racks for Push Jerks or Front Squats
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A.1 Bench Press – 3, 3, 3, 3, 3
A.2
13 Minute AMRAP
55 Barbell Facing Burpees
55 Pull Ups
55 Calorie Row
55 Handstand Pushups
A.3
5 Rounds
:10 L-Sit
15 Ab Mat Sit Ups
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