1. Warm-up
3 Steady Rounds:
10 Strict Pull Ups
20 Overhead Walking Lunge Steps with Empty Bar
20 Calorie Row
2. OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Clean (Power, Squat or mix of both)
Round 1 70%
Round 2 75%
Round 3 80%
3. Met-Con
Five 4:00 Rounds
20 Overhead Squats 115/85lbs
30 GHD Sit Ups
Max Calories on Rower in remaining time
No Rest
If Runners are not available, complete shuttle sprints.
After completing pieces 1-3, Please choose ONE of the following based on perceived weaknesses.
4. Interval
3 Rounds:
Run 400m
40 Chest to Bar
Rest 3:00
5. Extra
3 Sets of Max Rep Unbroken Dumbbell Snatch
Rest 3:00
70-80/50-55lbs
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