Part A:
15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM
Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.
Part A:
15 MIN AMRAP
100m run
5 power cleans (155/105)
100m run
5 BM
Part B:A: Seated DB shoulder press 4x8.
B: Bicep curls and tricep extension also 4 x8.
C: Chest flies and chest press 4x8.
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.