400M run
15 snatch at 155/105/115/85
400M run
rest exactly 5 minutes then...
3 rounds of
15 bar hop burpees
and 15 deadlifts at same weight
Powerlifting Program:
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
| SQUAT | BENCH | DEF DL | ||
| 2x3 | 3x2 | 2x3 | 3x2 | 4x2 |
| 82.5 | 87.5 | 83% | 88% | 75% |
AMRAP and pick up where you left off for
6:30 mins followed by a 3 mins rest x 3
9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35