Part A:
400M row
20 DB thruster 45/25
30 burpees
15 DB thruster
20 burpees
10 DB thruster
400M row
Part B:
Shoulder and hip mobility
Power Program:
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
| SQUAT | BENCH | DL |
| 3x3 @70% | 3x3 @70% | 3x3 @70% |
A: 21-15-9 of Snatches at 115/85 with 80 feet of handwalking after each set.
Rest 3 minutes then
B: 21-15-9 of Power cleans at 115/85 and ring dips
Rest 3 minutes
C: 21-15-9
Deadlifts at 115/85 and C2Bs