WARM UP

POWER CLEAN, Build to a heavy set of 3

“TUG-O-WAR”

5 rounds for time, time cap 15 mins

• 20 chest to bar pull ups
• 5-4-3-2-1 Clean & Jerks 225/155

***Additional Work***

Barbell Complex, 5 Sets on 3:00

• 3 Front Squats
• 1 Split Jerk

*performed at 85% of 1RM clean and jerk

Grunt Work

5 rounds of AMRAP 2

• 20 GHD Sit Ups
• 50ft overhead barbell walking lunges 95/65
• Max bar facing burpees
• rest 2 mins

Row Intervals

10 rounds

• 1:40 Max meters
• 00:20 rest