A. q(2:30) x 5
DL 6-6-5-5-4
*70,75,80,85,87% of 5RM
*double overhand grip and deadstop each rep
B. AMRAP [20]
1000m Run
100 Box Step-ups
10 Squat Cleans 225/155
*scale to around 70% of 1 RM clean
*scale cleans to 10 Front Squats from the rack. Select a weight you can complete the desired reps within 2-3 sets
A. 5 Rounds
10 BS @ 60-65% of 1RM + 1 u/b set of sPU
REST [2]
B. FT [12]
27-21-15-9
Rowing Cals + American KBS 53/35 or Hang Power Snatch 95/65
Extra: 4 RFQ
20 Bradford Press 45/35
15 Banded Face Pulls
16 Alternating DB BP
REST [1]
P
A. q(1:00) x 25
Min1: 16 T2B
Min2: 10 sHSPU
Min3: 20 alternating DB Snatch
Min4: 2 shuttle runs
Min5: REST
B. q(1:00) x 10
Min1: 3 PS
Min2: 3 PC
*complete both movements at 70% of your 1RM power snatch
*complete reps as singles (not tough and go)
F
A. q(1:00) x 25
Min1: 16 ABMSU or V-up
Min2: 10 DB sPress
Min3: 14-20 alternating DB Snatch
Min4: 2 shuttle runs
Min5: REST
B. q(1:00) x 10
Min1: 3 position HPC or 3 heavy sandbag to shoulder
Min2: recovery bike @ 6 RPE
