1. Warm-up
3 Rounds
:60 Goblet Squat Hold
Run 200m
10 GHD Sit Ups
2. Conditioning
2 Rounds:
20 Power Cleans 155/105lbs
60 Air Squats
120 Double Unders
Time: 11:54
Last du rep took 24 sec with 4 missed, pathetic.
Did cleans all fast singles.
Squats 30-30 then 15s
Dus 4 breaks each til end.
3. Lift
EOMOM for 16 Minutes
2 Squat Clean and 2 Split Jerk
75%+ 1RM
175 across no misses.
4. Interval
3 Rounds:
Run 400m
21 Strict Ring Dips
Rest 2:00
2:16
2:15
2:17
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