Part A: Bench 5x5 at 70%
Part B: 4 min on 2 min off X 3
400M run
20 KBS 2/1.5/1.5/1
10 T2B
AMRAP chest to deck push ups
Weightlifting Program:
Part A : 1 RM Snatch and Clean and Jerk
Part B: Find 3 RM BS
Part A: Bench 5x5 at 70%
Part B: 4 min on 2 min off X 3
400M run
20 KBS 2/1.5/1.5/1
10 T2B
AMRAP chest to deck push ups
Weightlifting Program:
Part A : 1 RM Snatch and Clean and Jerk
Part B: Find 3 RM BS
16-12-8-4 of sandbag 150#/100# squats with
80 feet of HW after each set
Right into
10-8-4-2 of sandbag 150#/100# cleans
with
200m runs after each set.