A. Every 90 sec for 8 sets complete:
Squat clean x 2 reps; build to a HEAVY double
B. For time
3 rounds @ 135,95
9 deadlifts
7 hang cleans
5 shoulder to overhead
Then
Run 400m
Then
2 rounds @ 155,105
9 deadlifts
7 hang cleans
5 shoulder to overhead
Then
Run 400m
Then
1 round @ 165,115
9 deadlifts
7 hang power cleans
5 shoulder to overhead
Then
Run 400m
A. Take 12 minutes to complete 4 sets of the following 12/9 Cal echo bike right into 5 thrusters @ 135#/95# *building load on thrusters to a tough 5 for the day *pace on bike should be tough but repea
A. 25 minute AMRAP Run 800m 150 Double unders or 150 single unders 30 Kb swings @ 70#/53# 20 pull-ups
A. Take 15 minutes to complete the following: Close grip bench press 4 sets 2-3 reps @ 95% of 3RM then complete one more set of Max UB @ 90% of 3RM B. For time 15-12-9 Power Snatches @ 115#/75# 21-15-