A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.
D: 3 rounds for time of:
30 squats
15 push-ups
30 walking lunge steps
Run 200 meters
A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.
D: 3 rounds for time of:
30 squats
15 push-ups
30 walking lunge steps
Run 200 meters
A: On the 2 minutes at increasing loads x 12
1 power clean + 1 low hang full clean (below the knee) +1 jerk
B: Back squats
6x8 at 55%