Total 105 min
2 sets of: 10 T2B, 10 wall ball, 10 box jumps, 10 GHD back extensions, 10 lunges
OHS: 5x20 5x30

A.
Front Squat
*Set 1 – 3 reps @ 85-90%
*Set 2 – 2 reps @ 90-95%
*Set 3 – 1 rep @ 95-102%
*Set 4 – 3 reps @ 90-95%
*Set 5 – 2 reps @ 95-102%
*Set 6 – 1 rep @ 105+%
Rest 2 minutes between sets
Work from the 1-RM established before September 22, even if you hit a new PR last week.

B.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean x 1 rep
*Sets 1-2 – 70-75% 45 47.5
*Sets 3-4 – 75-80% 50 52.5
*Sets 5-6 – 80-85% 52.5 55
*Sets 7-8 – 85-90% 55 57.5
*Sets 9-10 – 90-95% 60 62.5

C.
Every 3 minutes, for 24 minutes (8 sets): > 6 sets
Run 400 Meters > 300 m
10 Box Jump-Overs (30″/24″)
1 Clean (Power or Full)
Scoring – Your total score is the sum of your heaviest successful cleans performed within each of the 3-minute increments.

Results: 55, 57.5, 57.5, 57.5, 57.5, 60 = 345 kg
Avg/max HR 175/186

D. 500 m row