Strength:
Every 2:00 x 5 Sets
Power / Squat Clean
5-3-3-2-2
Build to a heavy couplet
(Final weight will be used as a
starting point for "18.2 A")
Conditioning:
"Open 18.2 +18.2 A"
For Time
1-2-3-4-5-6-7-8-9-10 Reps of:
Dumbbell Squats (2 x 22.5/15)
Bar Facing Burpees
Then, "18.2 A"
Find 1RM Clean
BODYBUILDING FINISHER:
3 Sets
12 Alt. Front Rasies
6 Zottman Curls
Rest 1:30
Endurance
For Time 500m Row
25 GHD Sit Ups
500m Row
25 Pull Ups
500m Row
25 Wall Ball
500m Row
25 Box Jump
1K Bike
25 GHD Sit Ups
1K Bike
25 Pull Ups
1K Bike
25 Wall Ball
1K Bike
25 Box Jump