Part A; Max TGU in 3 minutes 2/1.5/1.5/1
Part B: 4 cycle met con,
3 min on 90 sec off AMRAP the following
40 DU
30 air squats
20 push ups
10 T2B
Powerlifting Program:
| SQUAT | BENCH | DL | |
| 4x6 @70% | 5x4 @77.5% | CG 3x5 @60% | 5x3 @80% |
| SQUAT | BENCH | DL | |
| 4x6 @70% | 5x4 @77.5% | CG 3x5 @60% | 5x3 @80% |
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