Part A: Week 3 of MU progression
4 MU +1 ring dip 5 min EMOM
Part B: For time
2 Rounds of
25 HDST
25 Pwr cleans 135/95/95/65
25 push jerks
25 front squats
Power Program:
| SQUAT | BENCH | DEF DL |
| 3x5 @60% | 3x5 @60% | 3x5 @65% |
| SQUAT | BENCH | DEF DL |
| 3x5 @60% | 3x5 @60% | 3x5 @65% |
A: At the 0:00 mark
Start with 10 rounds:
switching every round
15 Wall Ball Shots (30/20 lb)
5 Power Snatch (165/105 lb)
B:At the 15:00
10 rounds (switching every round) of:
10 HSPU
15/10 Cal Row
You can't start part B until the 15:00 mark and you've finished the previous section.
Score is time for part A and Part B separately