A.1 Back Rack Lunge – 12, 12, 12, 12 (6 Each Leg)
A.2
3 Rounds
200M Farmers Carry #50/#35
40 Air Squats
A.3
8 x :10 L-Sits
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A.1 2 Power Clean & Jerk EMOM x 10:00
A.2
4 Rounds
Run 400M
30 Burpees
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A.1
Row 150/100 Calories
Rest 5:00 Minutes
A.2
4 Rounds
10 DB Box Step Ups #35/#20
15 Push Ups
20 KB Swings #53/#35
A.3
3 Rounds
20 Hollow Rock
20 Superman
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A.1 Back Squat – 9 – 7 – 5 – 7 – 9
A.2
2 Rounds
15 Power Clean & Jerks #95/#65
Row 250/200M
15 Hang Power Snatch #95/#65
Row 250/200M
15 Hang Squat Clean #95/#65
Row 250/200M
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In Teams of 2:
4 Rounds
20 Chest 2 Bar
20 Squat Cleans #135/#95
40 Box Jumps 24/20
5 Rounds
Run 400M
50 Push Press, #75/#55
2 Rounds
400 M Farmer’s Carry #50/#35
100 M Front Rack Lunge #135/#95
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