1. Warm-up
60 Bar Facing Burpees
2. OLY
3 Sets:
1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee)
@70-75% current 1RM Clean
Rest 3-4 Minutes
3. Met-Con
3 Rounds
30 Box Jump Overs 24/20″
20 Double Dumbbell Ground to Overhead 50/35s
After completing pieces 1-3, Please choose TWO of the following based on perceived weaknesses.
4. Strength
Deadlift
(Traditional OR Sumo)
2-4-6-8
5. Bitch Work
5 Rounds:
Bike 5/4.5k
Rest 3:00
6. Accessory
5 Rounds:
15 Sandbag Squats 150/100lbs
100m Sandbag Carry
*Rest as needed
Leave a Reply