Start off with a 16 min AMRAP
As many rounds of the movements in order as many times as possible.
Part 2
3 rounds as fast as possible keeping form.
AMRAP
Barbell 95/65 +115/85
10 RDL
8 bentover rows
6 front squats
4 push press
20 Russian twists 20/15 DB
Part 2
3 rounds of
8 DB Snatches each arm 50/35
15 TTB option leg lifts
Then
3 rounds of
8 Over head lunges each leg 50/35
10 burpees over DB
Warm up Rowing Strength: Every 4:00 x 4 Complete… ⁃ 8 BB walking Lunges ⁃ 10 Curtsy Lunges off 45lb plate no weight! ⁃ 8 strict Hanging L raises 8 Rounds For Time: -8 Heavy KB Swings -8 Box Jump Ove
Bench Press Or Hip Thrusters On the 2:00 x 10 Sets For Total Load: 10-9-8-7-6-5-4-3-2-1 Bench Press *Must Be Unbroken Sets - Barbell should be taken from a rack. - Athletes can aim to build in weight
Strict Press Set 1: 5 Strict Press @ 55% Set 2: 5 Strict Press @ 63% Set 3: 10 Strict Press @ 68% Set 4: 10 Strict Press @ 68% Set 5: Max Strict Press @ 68% Rest 1-2 Minutes Between Sets. Front Squat