Warm up for the following:
20 Minute AMRAP:
Wall Balls (20/14)
KBS (53/36)
Sit-ups
Your unbroken set of wall balls at the beginning of each round will determine how many KBS and sit-ups you must complete.
Power Clean + Split Jerk
5 x (3+1) @ 65% - Split Jerk 1-Rep Max
Then
3 Rounds
30 Weighted Russian Twist
20 Slow Knee Tucks
Strict Press 6 x 2 RPE 6-7 90s Rest between sets Then Arnold Press 2x15 RPE 6 1 minute rest between sets Then 3 Rounds For Time - 20...
Tempo Back Squats 5 x 3 RPE 50 Then Barbell Lunge 3 x 8/8 REP 6.0 Then 5 Rounds 500 Meter Row 2 Minutes @ easy pace *No rest between sets...
Power Clean + Hang Clean + Jerk RPE 6.5 5 x 1+1+1 Then Dumbbell RDL 3x15 Then For Time 3-6-9-12-15-12-9-6-3 Deadlifts Power Cleans...
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