A.1 Press – 3, 3, 3, 3, 3
A.2
5 Rounds
5 Power Snatch #135/#95
10 Pull Ups
A.3
100 Sit Ups
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A.1 Power Clean 2, 2, 2, 2, 2
A.2
Run 8 x 300M, 100M Walk Recovery
Rest 5 Minutes
Run 800M
Rest 5 Minutes
Run 8 x 100M, 300M Jog Recovery
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A.1 Back Squat 3, 3, 3, 3, 3
A.2
10-9-8-7-6-5-4-3-2-1
Burpees
Goblet Squats
Push Press #95/#65
A.3
4 Rounds
20 V-Ups
1:00 Minute Plank Hold
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A.1 Bench Press – 8, 8, 8, 8
A.2
10 Minute AMRAP
3 Hang Power Snatch #95/#65
5 Box Jumps
7 Wall Balls
A.3
4 Rounds
10 GHDSU
10 Back Extension
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A.1 Power Clean 3, 3, 3, 3, 3
A.2
OTM x 20
5 Strict Pull Ups
5 Push Ups
A.3
OT :30 x 10
Run 50M
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A.1 Front Squat – 4, 4, 4, 4
A.2
12-9-6
Deadlifts #225/#155
Bar Muscle Ups*
*Sub 3x Pull Ups
A.3
3 x 10 GHD Banded Reverse Hypers
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