WARM UP
Complete 3 rounds not for time
5 Ring Row/Pull Ups
10 Push Ups
20 PVC Pass Throughs
10 Cal Row/100m Run
MOBILITY & SKILLS
Hips-Shoulders-Squat Therapy
STRENGHT
A) Clean & Jerk
3+1 #60%
3+1 #65%/
3+1 #70%/
3X 3+1 #75%
B) Front Squat
4X5 #70%
CONDITIONING
Cal Row 50/40
3 Rounds Bergeron Beep Test*
Cal Row 50/40
3 Rounds Bergeron Beep Test
Cal Row 50/40
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters #35/25, 7 Pull-ups, 7 Burpees
ACCESSORY WORK
NOT for time:
45 GHDSU
30 T2B
15 L-Pull-ups
