Warm Up
Bring Sally Up Back Squat 75/45
Strength
Back Squat
3-3-2-2-1-1
Every Minute on the Minute for 10Minutes
4 Back Rack Lunges @ 65%
4 Box Jump Overs 24″/20″
Warm Up
Bring Sally Up Back Squat 75/45
Strength
Back Squat
3-3-2-2-1-1
Every Minute on the Minute for 10Minutes
4 Back Rack Lunges @ 65%
4 Box Jump Overs 24″/20″
Complete as Many Rounds and Reps as Possible in 20 Minutes of:
2 Rope Climbs
4 Handstand Push Ups
8 Power Cleans 135/95
300 Meter Run
15 Minutes to Estables A 1RM on Power Snatch
Then
Complete as Many Rounds and Reps As Possible in 15 Minutes of
6 Power Snatch @ 50% of Your 1RM
8 Burpee Box Jumps
10 Knees to Elbows
Every Minute on the Minute Rotate Through the Following Until You’ve Completed 5 Rounds
KB Swings 53/35
Overhead Lunges 45/25
Ball Slams
Push Press 115/75
Ring Dips
complete as Many Rounds and Reps as Possible in 10 Minutes of:
10 Fromt Rack Lunges 135/95
8 Box Jump Overs 24″/20″
Rest 5 Minutes
complete as Many Rounds and Reps as Possible in 10 Minutes of:
10 Double Unders
8 Weighted Step Ups
“DT”
Five rounds for time of:
12 Deadlift, 155/95
9 Hang power clean, 155/95
6 Push jerk, 155/95
15 Minutes to Establish A 1 RM On Back Squat
Then
Complete as Many Rounds and Reps as Possible in 15 Minutes OF:
200 Meter Sandbag Run
15 Back Squats W/Sandbag
10 burpee Sandbag Jump Over
4 Rounds For Time OF:
30 Double Unders
15 Hang Snatch 95/65
20 Pull Ups
2 Minutes Rest BTW Rounds
THE CHIEF
Five Three Minutes Sets
Complete as Many Rounds and Reps as Possible in 3 Minutes of:
3 Power Cleans 135/95
6 Push Ups
9 Squats
Rest 1 Minute BTW Sets
4 Rounds for Time of:
400 Meter Run
5 Man Makers
20 Deadlifts 185/135