Warm Up
AMRAP 8
20 Lateral Line Hops
8 L/8 R Single Leg Box Step Downs
8 Burpees-to-Target
Freestanding Handstand Hold, 1 min (on wall if needed)
Weightlifting
I. In 15 mins: 1RM Squat Clean + Push Jerk
Only log the heaviest 1 rep, do not include sets prior to it.
Work up to a 1RM in a 15 min window.
II. Every 2:30 x 5 sets: Overhead Squats
1 x 3 reps @ 65%
1 x 3 reps @ 72%
1 x 3 reps @ 80%
1 x 3 reps @ 82%
1 x 3 reps @ 85%
Conditioning
5 Rounds for Time
4 Bar Muscle Ups or Chest to Bars
10 Dumbbell Thrusters
4 Sandbag Cleans or Power Cleans
100ft. Sandbag Carry or Farmers Carry
RX 150 / 100 lbs ; DBs 50 / 35 lbs
Scaled 100 / 70 lbs ; DBs 35 / 25 lbs
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