SQUAT CLEAN 10 Mins to work to a heavy squat clean 1 X 1 : 3 ROUNDS FOR TIME OF: .....
10 Rounds of Rowling 3 INDIVIDUALLY TIMED ROUNDS 30 S Max Effort Cal Row 15 Yard Sled Sprint (body weight) .....
3 ROUNDS FOR TIME OF: 25 walls balls (20/14) (10/8) 15 Pull-ups
EVERY 3 MINS FOR 5 SETS 200 – 400 M Run + Max Rep Chin-ups to the 2 Min mark. .....
10 Mins to work to a heavy shoulder press 2 ROUNDS FOR TIME, W/ A PARTNER 80 kettle bell push .....
HEAVY FRONT SQUAT PRACTICE 10 Mins to practice a heavy Front Squat 1 X 1 : 5 ROUNDS FOR TIME .....
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4 rounds every 2 Minutes of: 5 deadlifts (155/115) 5 hang power cleans (155/115) 5/5 front rack lungs (155/115) 5 .....
4 ROUNDS OF: Run or Row 400 Meters Rest 20 Seconds Plank Hold on Rings for 60 Seconds Total Rest .....
7 ROUNDS OF: 7 Wall Balls (20/14) (12’/10′) 7 Kettle Bell Swings (70/53) 7 Box Jumps (30/24)
4 ROUNDS OF: 5 Strict HandStand Push-ups 100 M Pinch Plate Carry (25/15) 5 Strict HandStand Push-ups 300 M Run
We are doing the weights first, then: 3 ROUNDS FOR TIME OF: 10 Deadlifts (225/155) 15 Wall Balls (20/14) (12’/10′) .....
