Warm up: Stretch Conditioning: 0:00-10:00min 2K Row then Max Clean & Jerks (135/95) in remaining time 10:00min-13:00min Rest 13:00-20:00min 1K Row then Max Power Snatch (115/75) in remaining time 20:00-23:00min Rest 23:00-27:00min 500m row then Max Thrusters (95/65) in remaining time *You May run the equivalent to row
Warm up: Stretch Conditioning: 5RFT 15 KB swings (70/45) 15 Hand release push ups Skill: OHS 15-12-9-6-3 (building. Unbroken each set) Dbl unders 50-40-30-20-10 (unbroken) Super set and rest as needed between rounds. Not for time
Warm up: Stretch Strength: Back Squat 10-10-10 (building) Back Ext 3x10 (weighted) Conditioning: 3RFT 400m run 20 DB Snatches (50/35) 20/15 Cal Assault bike