10-10-10 Bench Press 8-8-8-8-8 Dead Ball Power Cleans Between Sets Then “Diane” 21-15-9 – Dead Lifts @ 225/155lbs – Handstand Push
5 Rounds (Not Timed) – 8 Box Jumps (High) – 10 Chest To Bar Chin Ups – 12 Cals Ski Erg (Sprint) Then
4 x 9 Back Squat @ 70% Of 1RM + 10-30lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40
3-3-3-3-3 Power Snatch (Touch And Go) 5 x 12 Ring Dips Between Sets Then 20 Minute Partner AMRAP – 2000/1800m Row –
1,2,3,4,5,6,7,8,9,10 – 100m Slow Run (Multiplied By Round For Total Distance) **100m Fast Run after each slow run. No rest between rounds. #tracksunday
3 Rep Max, Then 1 Rep Max Clean And Jerk Choose 1 Gymnastic Skill/Weakness To Work On Between Sets Then 15 Minute
5 Rounds (Not Timed) – 2 x 15m Rope Sled Pull (Hand Over Hand) – 300/270m Row (Stoke Rating At Or Below 25) – 8
10 x 3 Back Squat @ 85% Of 1RM + 5-20lbs 4 x Max Reps Strict Press Between Sets (Target: Accrue At Least 40