A.1 Press – 5, 5, 5, 5, 5
A.2
5 Rounds
10 Strict Press #75/#55
20 Front Rack Reverse Lunges #75/#55
A.3
3 x 1:00 Minute Sandbag Hold
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A.1 Bench Press – 3Rm, Max Reps @ 80%
A.2
3 Minute AMRAP (#115/#80)
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3:00
3 Minute AMRAP (#135/#95)
3 Power Cleans
3 Front Squats
3 Push Jerks
Rest 3:00
3 Minute AMRAP (#155/#105)
3 Power Cleans
3 Front Squats
3 Push Jerks
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A.1 Power Snatch – 3, 3, 3, 3, 3
A.2
200 Meter Run
27 Wallballs
27 Box Jumps
200 Meter Run
21 Wallballs
21 Box Jumps
200 Meter Run
15 Wallballs
15 Box Jumps
200 Meter Run
9 Wallballs
9 Box Jumps
200 Meter Run
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A.1 Push Press – 2, 2, 2, 2, 2
A.2
5 Minute AMRAP
50/35 Calorie Row
AMRAP Macho Man #115/#80
Rest 5 Minutes
5 Minute AMRAP
35/25 Calorie Row
AMRAP Macho Man #135/#95
Rest 5 Minutes
5 Minute AMRAP
20/15 Calorie Row
AMRAP Macho Man #155/#105
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
A.3
200 Ab Mat Sit Ups
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