3 sets NFT
60 seconds row or bike
5 Landmine Press
5 Landmine Push Press
5 Bottom Up KB Clean
Perform with left arm then right arm
4 sets of the following complex
2 Muscle Clean
2 Push Press @ 31X1 Tempo
*build from last weeks load
Clean Grip Deadlift No Hook Grip
Every 3 minutes for 4 sets
3 reps touch and go
2 rounds for time
700/600m row
15 Deadlifts 135/95
12 Cleans 135/95
9 Shoulder to Ovehead 135/95
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl
A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo
A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C