Today's WorkoutWarm Up
- 3 Sets - :30 On|:15 Off
- Straight Leg Sit Ups
- Scap Pull Ups
- 3 Sets
- 6 Squat Thrusts
- 6 Hanging Knee Raises
StrengthEvery 3 min. for 6 Sets
- :30 Max Inverted Body Rows
- 200' Heavy Farmers Carry (50' Increments)
Conditioning - "Drop-Kick Bur-phys"1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 (crx: 11-12) **14 min. Time Cap**
- Burpees to Target
- Toes to Bar
Accessory3 Sets
- 20 Lateral Step Overs
- :30-:40 Side Planks (Each side)
Barbell
- Lifts
- E:90 x 6: Jerk Dip + Split Jerk (Rack):
- 45% - 2 + 2(2)
- 55% - 2 + 2(2)
- 60% - 2 + 2(2)
- Snatch Pull + Snatch:
- 55% - 2 + 2
- 60% - 2 + 2
- 65% - 2 + 2
- 68% - 1 + 2(4)
- Accessory
