A. Warm Up
2 sets
800m run or 800m row
8 DB Power Cleans
8 DB Front Rack Reverse Lunges
8 Alternating DB Push Press
40m DB Front Rack Carry
B. Strength
1-1/4 Back Squat
3,2,1,3 @ 31X1 Tempo
*the last set of 3 should be heavier than that first, but the set of 1 is your heaviest
C. Conditioning
3 rounds for time of:
Bike 15/12 Cals HARD
10 Alternating DB Snatch 50/35
10 Single Arm Overhead Reverse Lunge (5/leg) *completed at the end of the last Snatch (switch hands at rep 5)
-rest 1 minute-
Run 200m or 200m Row
12 Squat Clean Thrusters 95/65**
-rest 2 minutes before beginning next round-
**coaches challenge Dual KB Squat Clean Thruster 35/26
*if you feel good do 4 rounds