2000M row
50 pistols
30 Hang cleans 225/135/185/105
Oly Program:
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
A) Clean & Jerk
-2x2@55-65%, 1x1@70-75-80-84-87%, 3x1@92.5%
B) Deficit Deadlift
C) Bench Press
-3x5@80%, 2x2@92.5%
D) GHD
-Weighted 4x6
E) Back Extensions
-Weighted 4-6
On the 7 minutes x 6
10 shuttle runs (1 run = 80 feet)
20 WBs
10 shuttle runs
80 feet of burpee broad jumps
*score is slowest round