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
On the 9 minutes x 5
Round 1
1 km run
160 feet of Farmer Carry 32kgs/24kgs
Round 2
1 km row
160 feet of burpee broad jumps
Round 3
1 km run
160 feet of lunging with one 50/35lbs DB held on your back
Round 4
1 km row
160 feet of sandbag carry 150/100
Round 5
Run 400m
Row 400m
80 Burpee Broad Jump
80 feet of lunging with one 50/35lbs DB held on your back