WARM UP
3 Rounds
200 M. Run
:40 Sec. (Each Arm) Bottoms up KB Press Hold
LIFT:
Jerk Steps
3 x 3
*Work on back foot placement and sinking your hips.
Hang Split Clean
3 x 3
*Work on your back foot hitting first into position.
Push Press + Push Jerk + Split Jerk

2 x (3+2+2) @ 60%
1 x (3+2+2) @ 65%
*Take from Push Press Max.
1″ Deficit Snatch First Pulls
*Use 10lb plates or equivalent
5 x 3 @ 105%
*Take from Snatch Max
Deadlift
4 x 3 @ 90%
Snatch Push Press
*Build to 80%
4 x 4 @ 80%
*Behind the neck.
CONDITIONING:
3 Rounds
25/20 Cal. Assault Bike
*Rest 3 Min.
**Goal is drive RPM’s as high as high as you can and hold for ALAP. 

 

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