1:00 Active Samson
1:00 Box Front Rack Stretch
1:00 Box Couch stretch
1:00 Box Pigeon Pose
10 box push ups
Bench Press or Hip Thrusters
[PART A]
4 Sets: 4 Bench Press @ 70-75%
5 Second Negative every 2 Minutes
[PART B] Max Unbroken Reps (No Negative) With Final Working Set Weight
Power Cleans
Set 1: 3 Power Cleans @ 50%
Set 2: 3 Power Cleans @ 60%
Set 3: 2 Power Cleans @ 70%
Set 4: 2 Power Clean @ 75%
Set 5: 1 Power Cleans @ 80%
4 Rounds For Time:
30/24 Calories or (15 shuttle runs 25ft) 400m run
20 Box Jumps (24"/20")
10 Power Cleans 155 / 105 lbTime Cap: 20 Minutes
Optional accessorie work:
10 Rounds For Quality:
50ft. Dumbbell Farmers Carry
10-1 Dumbbell Bench Press
30 Second Front Plank
Dumbbells: 70 / 50 lb's
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