Warm-Up
3m Easy Bike
3 Rnds
5 Strict Pull Ups
5 Wall Squats
10 Push Ups
10 GHD Sit Ups
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2 Rnds ~
30s Alt Sampson
30s Alt Spidey & Reach
30s Alt Warrior
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SQUAT CLEAN
5 Sets ~
Tempo Front Squat (5-2-x)
2 HH Pausing Sqt Clean
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OTM x 4 ~ 3-Pos Squat Clean (HHSC+HSC+SC)
60s Rest
OTM x 4 ~ 2-Pos Squat Clean (HSC+SC)
60s Rest
5 Sets of Squat Cleans
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Primer
2 rnds ~
3 Walkouts
3 Russian BB
3 Burpees
3 Box Reps (1st = Step Up/Down / 2 Jump Up/Step Dn)
Rest...then...
150m Row
3 Burpees
3 Box Jumps
50m Row
Rest 3-4 min & Begin...
THE GOOD LIFE (past HERE)
3 RFT ~
500m Row
12 Burpee
21 Box Jumps (24/20)
Daliege ~ 13:39
Ladick ~ 13:04
Johns ~ Skined shin on Box Jumps!
tb ~ 11:54 (3:48-7:57-11:54
(Rows ~ 1:56/1:58/2:03 / Burpees ~ 7-5 / 12 / 12 / BJ ~ 7+14sd / 5+7sd+3+6sd / 14sd+7)
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