A.1 Back Squat – 3, 3, 3, 3, 3
A.2
Row 750M
20 Pull Ups
50 Air Squats
15 Power Clean & Jerk #135/#95
50 Air Squats
20 Pull Ups
Row 750M
Post loads nd times to comments.
In Teams of 2:
60 Hang Squat Clean #95/#65
60 HSPU
60 Thrusters
60 Box Jumps 24″/20″
60 OH Squat
60 Chest 2 Bar Pull Ups
Post partners and times to comments
A.1 Bench Press – 8, 8, 8, 8
A.2
5 Rounds
12 Goblet Squats
12 KB Swings
12 Push Ups**
**HSPU for Advanced
A.3
50 Weighted Sit Ups #45/#25
Post loads and times to comments.
A.1 Deadlift – 8, 8, 8, 8
A.2
7 Rounds
9 Power Snatch #95/#65
15 Wall Balls
21 Double Unders/42 Singles
Post loads and times to comments.
A.1 Press – 8, 8, 8, 8
A.2
5 Rounds
1:00 Max Calorie Row
1:00 Max Power Cleans #135/#95
1:00 Max Box Jumps
1:00 Rest
A.3
3 Rounds
20 GHDSU
20 Back Extension
Post loads and reps to comments.