A.1 Power Clean – 2, 2, 2, 2, 2
A.2
Run 800M
50 KB Swings
Run 400M
25 KB Swings
Run 200M
A.3
300 Flutter Kicks
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A.1 4 x 8 Pendlay Row
A.2
21-15-9
Goblet Squat
Push Ups
Shoulder 2 OH #95/#65
A.3
100 Ab Mat Sit Ups
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A.1 Power Snatch – 2, 2, 2, 2, 2, 2
A.2
4 Rounds
Run 300M
15 Wall Balls
15 Box Jumps
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
9 Minute AMRAP
2-4-6-8-10-12…..
Burpees
Hang Power Cleans #115/#75
Ascending ladder by 2 reps each round.
A.3
3 x 1 Minute Planks
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A.1 Front Squat – 3RM
A.2
3 Rounds
Row 500M
20 Deadlifts #115/#75
20 Shoulder 2 OH #115/#75
A.3
3 Ronds
:30 Second Hollow Hold
:30 Superman Hold
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