A.1 Front Squat – 5, 5, 5, 5, 5
A.2
5 Rounds
Row 200M
20 KB Swings
10 Goblet Squats
A.3
3 Rounds
10 V-Ups
20 Supermans
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A.1 Power Clean – 1RM
A.2
30 Ground to Overhead #95/#65
30 Pull Ups
Run 200M
20 Ground to Overhead
20 Pull Ups
Run 200M
10 Ground to Overhead
10 Pull Ups
Run 200M
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Teams of 3:
P1: Run 400M
P2: 25 Thrusters #95/#65
P3: 15 Burpee Box Jumps
Then immediately perform simultaneously….
100 Ab Mat Sit Ups
60 Hang Squat Cleans #65/#45
40 Push Ups
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A.1 Bench Press – 1RM
A.2
With A Running Clock 14 Minutes
0:00 – 7:00
4 Hang Power Snatch #75/#55
8 Air Squats
7:00 – 14:00
6 Hand Release Push Ups
12 OH Lunge #45/#25
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A.1 Deadlift – 1RM
A.2
6 Rounds
Row 200M
10 Wall Balls
A.3
3 Rounds
15 V-Ups
50 Flutter Kicks
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A.1 Power Snatch – 1RM
A.2
Row 3 x 350M, Rest :30 Between Efforts
Rest 2 Minutes
Row 6 x 70M, Rest 1 Minute Between Efforts
Rest 2 Minutes
Row 3 x 350M, Rest :30 Between Efforts
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A.1 Strict Press – 1Rm
A.2
Death by Clean & Jerk #135/#95
A.3
Death by Pull Ups
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