Note – If you plan to workout with one of the normal classes, warm-up with them.
A.
Establish a 1RM
Jerk
B.
For Time
30 Shoulder To Overheads
45 Hang Power Cleans
60 Deadlifts
Use 155/105#
C.
3 Rounds, Not For Time
V-up x 20
Handstand Walk 100′
15 Triple Unders
(Mainly Just Accessory Stregnth/Skill Work)
D.
30 Minutes
Easy Run/Row/Assault Bike or any combination. Just get the blood pumping, nothing intense.
A. 275 power jerk
B. 7:43
A. 325
B. 7:23
C. Skipped