1. Warm-up
Then
3 Steady Rounds:
15 Light Push Press
Run 200m
2. Strength
Strict Press
2×10
Then
1 Rep every :90 for 12 Minutes
AHAP
3. OLY
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset each rep
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Drop and Reset each rep
Jerk the last rep
NO FAILS
4. Bitch Work
Row 200/150 Calories
:20 Sprint
:40 Slow
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