200m Run
Into 3 Rounds
10 Banded Pull Aparts
10 Banded Shoulder Presses
10 Banded Good Mornings
5 Inch Worms
5 Scapular Pull-ups
All five sets should be at the same weight . Shoot for 80-85% of your 1RM.
5 Rounds for time:
400m Run
7 Pull-ups
4 Clean & Jerks 185/125
20 minute time cap
25 minute AMRAP
800m run/ 1000m row/ 2000m bike
75 air squats
200m sled push(45/25)
50 SOH
800m run/ 1000m row/ 2000m bike
75 weighted sit ups
200m sled push (45/25)
50 power cleans
800m run/1000m row/ 2000m bike
75 push ups
200m sled push(45/25)
50 deadlifts
3 Rounds:
10 Wall Slides
10 Tap Swings
10 air squats
Then:
3 Rounds with empty bar (do not put bar down between movements)
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Strict Presses
Without putting the bar down, complete a power clean, then a clean and jerk. Increasing in weight E2MOM
AMRAP 10 minutes
5 Power Snatches 95/65
10 Overhead Walking Lunges 95/65
1 Rope Climb
