Warmup
• 300 m Row
• 30 Good Mornings 45/35# bar
• 30 Deadlifts 45/35# bar
• 30 Bent Over Rows 45/35# bar
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
3 Rounds of:
• 20 GHD / Roman Chair Sit-ups
• 20 Good Mornings 95/65#
Conditioning
For time:
• 50 Kettle Bell Swings 53/35#
• 40 Box Jump 24/20”
• 30 DB Push Press 45/30#
• 20 Toes To Bar
• 100 m Sprint
• 20 Toes to Bar
• 30 DB Push Press 45/30#
• 40 Box Jump 24/20”
• 50 Kettle Bell Swings