Warmup
• 500 m Row
12-10-8 reps:
• Dumbbell Box Step-ups 30s/15s#
• Dumbbell Deadlift 30s/15s#
Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM
Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM
Core
For time:
• 100 AbMat Sit-ups
Conditioning
8 min AMRAP (climbing ladder):
3-6-9-12 … reps of:
• Deadlift 225/155#
• Bar-facing Burpees
1 min Rest
For time:
• 800 m Run