Power Clean + Power Jerk
1x(2+1)
4x(1+1) Build to a moderate weight
3x(1+1) Build to a heavy weight
Then
Teams of 2 - 3 Rounds Each Person
Partner A – 400 Meter Row + 100 Meter Farmer’s Carry (72/53)
Partner B – 50 Sit-ups
Warm-Up: 3 rounds:10 Roll & Reach 10 KB swings, 10 Mountain Climbers Light 100m jog together Accessory: 3x10 Reverse DB lunges +...
CORE 3 sets: 15 anchored sit-ups, 16 hip Touches , 20 Jack Knives
Strength: Push Press 5x3 @ 80–85% Rest 90 sec between sets Accessory: 3 rounds: 10 DB lateral raises, 10 DB front raises, 12 strict DB press
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