Warm Up
Row 250m (No Straps)
Then 2 Rounds of:
- SA DB OH Walking Lunge x 50ft Left
- Prisoner Good Morning x 5
- SA DB OH Walking Lunge x 50ft Right
- Burpee x 5
Workout of the Day
A. 5 Sets
- Push Press + Push Jerk + Split Jerk – Rest 2 minutes between sets.
B. 5 Sets
- 3 Position Clean – High Hang (Pockets), Mid Thigh, and Floor – Rest 2 minutes betwen sets
C. Complete as many rounds and reps as possible in 10 minutes of:
- 1 Deadlift (115/75lbs)
- 1 Hang Power Clean
- 1 Front Squat
- 1 Shoulder to Overhead
– Perform 5 burpees any time the weight settles on the ground.
