Metcon (No Measure)
Banded Reverse fly
Straight arm Pull-down
3×10
Landmine row (suitcase) x10
Chin-ups xME or 4 negatives
4 rounds
Ring Rows
6 rounds to failure
45 sec rest b/t sets
Reverse Curls x12
DB Reverse Flys x12
3 rounds
Warm-up
0-5:00
Briefing
5:00-30:00
Prone Split Rotation 3×10
Prone Y’s x20
Prone T’s x20
Prone A’s x20
Seesaw Squat
Air Squats
Clean work
Push Press
Push Jerk
Split Jerk
30:00-55:00
Big Clean Complex (1-1-1-1-1-1)
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#