Warm-up: , 3 Sets: Run Block, 10x light KB Clean and jerk, 6x Knees to elbow, 10x Push up.
Strength: Strict Press 5×5 75% of 1 RM. increase weight slightly from last week (about 2.5-5%).
Stamina: 5 Rounds, not for time: 50m Bottoms up KB carry, 20x Plyo push up, 2x Rope climb.
For time: Run to W. Alabama
3 Sets: in 5:00 complete:
- 250/200m Row
- 15x Clean and Jerk RX: (145/100)
- Max burpees over the bar
*Rest 3:00 between sets:
Cool Down: 5 sets: 20x Sledge strike right into 6x Strict Toes to bar. Rest Between Sets