Warm Up
Run or Row 250m
Dynamic Drills
Then 2 Rounds of:
- RDL x 5 (45/35lbs)
- Hang Power Clean x 5
- Front Squat x 5
- Push Press x 5
- Thruster x 5
A. 5 Sets
- Set 1 – 1 Power Clean (70% of 1RM PC) + 5 Front Squats
- Set 2 – 2 Power Cleans (75% of 1RM PC)+ 4 Front Squats
- Set 3 – 3 Power Cleans (80% of 1RM PC) + 3 Front Squats
- Set 4 – 4 Power Cleans (85% of 1RM PC) + 2 Front Squats
- Set 5 – 5 Power Cleans (88% of 1RM PC) + 1 Front Squat
Rest 2 minutes between sets.
B. For time:
- Thruster x 10 (115/75lbs)
- Burpee Box Jump Over x 1 (24/20″)
- Thruster x 9
- BBJO x 2
- Thruster x 8
- BBJO x 3
- Thruster x 7
- BBJO x 4……
- Thruster x 1
- BBJO x 10
14 minute cap.
