A. Warm Up
3 sets NFT
250m row
10 DB Snatch
B. Strength
4 sets of the following Clean Complex
1 Clean Lift Off + 1 Segment Power Clean (2 second hold below knee) + 1 Power Clean
C. Conditioning
5 rounds
AMRAP in 3 minutes
3 Power Cleans 135/95
6 Hand release Push-Ups
9 Air Squats
Rest 1 minute in between rounds
Start where you left off from previous rounds
A. Conditioning For Time: 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 53#/35# 400m Run 30 Hand Release Push-Ups 400m Run 30 KB Sumo Deadlift High-Pull 400m Run 22 MINUTE C
A. Conditioning For Time w/ a partner 400 Sit-Ups 200 Wall Balls 150 Calorie Bike 100 Deadlifts 225#/155# -32 MINUTE CAP- *reps can be broken up anyway as long as it's evenly split
A. Strength 15 minutes to build up to a 10RM Back Squat B. Conditioning 3 rounds for time 200m Run 75 Air Squats 50 Double-Unders or 100 Singles 25/20 Calorie Row