Part A: On the 2 minutes for 8 rounds
1 clean pull + 1 Pwr clean + 1 Jerk
Part B: 21-15-9
Burpees and T2B
Powerlifting Program:
| SQUAT | BENCH | SNATCH GRIP DEF DL | ||
| 3x1 | 2x2 | 6x3 | 2x3 | 6x3 |
| 87.5% | 80% | 80% | 75% | 60% |
Part A: On the 2 minutes for 8 rounds
1 clean pull + 1 Pwr clean + 1 Jerk
Part B: 21-15-9
Burpees and T2B
Powerlifting Program:
| SQUAT | BENCH | SNATCH GRIP DEF DL | ||
| 3x1 | 2x2 | 6x3 | 2x3 | 6x3 |
| 87.5% | 80% | 80% | 75% | 60% |
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