3 rounds
10 reps each movement
Clean Grip Deadlift No Hook Grip
Every 2 minutes for 5 sets
2 reps touch and go
For time:
750/600m row
20 Deadlifts
750/600m row
20 Deadlifts
750/600m row
*Record weight and time
4 sets of the following complex
2 Muscle Clean
2 Hang Power Clean
2 Power Jerk @ 21X1 Tempo
*build slightly from last week
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike