Strength:
Every 1:30 x 7 Sets
1 Power Clean
1 Power Jerk
1 Split Jerk
*Increase Weight Every Set If
Technique is Perfect
Conditioning:
3 Rounds: (12 mins)
12 Alt. DB Snatch to Push Press
10 Burpee Box Jump Over
12 Alt. DB Thruster
10 Alt. Box Step Up (Weighted)
FINISHER:
30sec Work / 30sec Rest x 3 Rounds
- Farmer Hold (As Heavy As Possible)
- Weighted Plank Hold
- Hollow Hang / Front Lever
Endurance
Part 1
5 Rounds
200m Row
1:00 Rest
Part 2
5 Rounds
400m Bike (Rpm M :75-85 W : 65-75)
1:00 Rest
Cash Out :
25 Pull Ups
25 GHD Sit Ups
25 Push Ups
25 Knees To Elbows
25 Air Squats