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% |
In teams of two switching as needed!
Complete:
50 Cal Row
50 Box Jump Overs 24"/20"
50 Cal Row
40 Burpee Box Jump Overs
40 Cal Row
40 DBL DB Box Step-overs 50/35lbs
30 Cal Row
30 DBL DB Burpee Box Step-overs
30 Cal Row
20 DBL DB Devil Press!