Total 105 min
5 min HS7HSW practice
3 sets of: 10 wall ball, 30 DU, 10 lunges, 10 v-ups, 10 backs
mobility

A.
Front Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-102%
*Set 7 – 6 reps @ 80-85%
Rest 2 minutes between sets
Do not work above prescribed percentages.

B.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-3 – 70-75% 45 45 47.5
*Sets 4-6 – 75-80% 50 52.5 52.5
*Sets 7-8 – 80-85% 55 55
*Sets 9-10 – 85-90% 57.5 60

C.
Complete as many rounds and reps as possible in 6 minutes of:
6 Hang Squat Cleans (185/125 lbs) = 57 kg > 50 kg
9 Burpees Over the Barbell
12 Chest-to-Bar Pull-Ups
Result: 1+21 = 48
Avg/max HR 177/188
Rest exactly 4 minutes, and then…

D.
Complete as many rounds and reps as possible in 6 minutes of:
40 Double-Unders
20 Wall Ball Shots (30/20 lbs) > 14 lbs, ei 20 lbs palloa
Result: 3 = 180 reps
Avg/max HR 183/194

E.
1000m row
Pull up practice for 20 reps