Warm Up
3 rounds for quality of:
Choice Machine, 1 min
Plank Hold, 30 secs
10 Tempo Box Step Downs
Wall Sit, 30 secs
Weightlifting
I. Every 2:30 mins x 4 sets: Push Jerk + Pause Split Jerk
1 x 2 + 2 reps @ 65%
2 x 2 + 2 reps @ 68%
1 x 2 + 2 reps @ 72%
Pause Split Jerks- 2 secs in receiving position
II. Every 1:15 mins x 7 sets: TNG Power Snatch
1 x 5 reps @ 65%
2 x 5 reps @ 70%
1 x 3 reps @ 75%
2 x 3 reps @ 80%
1 x 3 reps @ 85%
WOD
Every 4 mins x 3 rounds
750 / 600m Row
15 Burpee Box Jump Overs
max reps Power Cleans
RX 185 / 125 lbs
Scaled 155 / 105 lbs
Machine Subs:
Ski Erg- same
Bike Erg, 1500/1200 m
40/30 Assault Bike Calories
Accessory Work
3 Rounds for Quality
12 Barbell Front Raises, pick load
12 Rear Delt Flies, pick load
15 Scap Pull-ups
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