Starting out with Deadlift + 10 Bicep curls every 1:30 x 6 sets
Warm up to 70% of 1RM DL
6 rounds
Round-Reps
1- 6 reps 70%
2- 6 reps build
3-4 reps 75-80%
4-4 reps build
5-2 reps 80-85%
6-2 reps
5 min amrap: BB 95/65-115/75#
5 hang cleans
5 front squats
5 bar over burpees
rest 2 min
5 min amrap: DB 50/35#
6 box overs
6 R/L single arm rows (against box)
6 R/L single leg step downs
rest 2 min
5 min amrap: everyone together
1-2-3-4-5-6-7..
Shuttle run (2×25')
HSPU
Bench press: push ups 10 Empty BB bench press Build to 70% On the 1:30 x 10 Sets: 5 Bench Press @ 70% Power Snatch For Total Load: 12-9-6 Unbroken Power Snatch Rest 2 Minutes Between Sets. Substitutio
On the 2:30 x 5 Sets: 3 Front Squats*Start First Working Set at 60% & Build From There Each Set 6 Sets For Time: 5 Unbroken Power Cleans @ 60% 5 Box Jumps (30"/24") "Microwave" AMRAP 8: 7 Thrusters 7
Mobility 1:00 Foam roller (FM) Lat Smash Each Side 1:00 Banded Ankle Stretch Each Side 1:00 FM Calf Stretch Each Side 1:00 Banded Pass Thru On the 2:30 x 6 Sets: 5 Deadlifts *Start First Working Set a