Row 5x4min, rest 2 min

Snatch 8x1x60%, 5x1x80%

6 sets of 1 press + 3 push press.

AMRAP 20mins

• Bulgarian Split Squat x 6 e/l
• Step Ups w Reverse Lunges
• Prowler 2 laps up + Back (loaded to 1.5-2 x BW)
• DBL KB cleans x 6

FLEXIBILITY:
25 Shoulder Passes

20 Bridge Ups

15 Skin the Cats

4 ROUNDS for FLEXIBILITY:
10 Sit Up to Straddles

Hold Pancake Split for 30 seconds
10 Sit Up to Pikes

Hold Pike Stretch for 30 seconds

DEADLIFT :

1' ► 9 Rep 70%
1' ► 9 Rep 70%
1' ► 9 Rep 70%
2' rest
1' ► 6 Rep 80%
1' ► 6 Rep 80%
1' ► 6 Rep 80%
2' rest
1' ► 3 Rep 90%
1' ► 3 Rep 90%
1' ► 3 Rep 90%

5 Rounds for Time :

► 800 m Run
► 030 Kettlebell Swing
► 030 Pull Up

BBG

1) 5X1 Snatch up to 80-85%

2) 5X1 Clean & Jerk up to 80%

Strength

4X5 Pause Front Squats @ 80% of 5rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest as needed

Conditioning

Compare to 140405.

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard – Kipping is allowed)

For time.

In teams of 4

Buy-in: 400m buddy carry

Then (3 working, 1 rests):

• 200 sit-ups
• 200 supermans
• 200 walking lunges (20/12.5 kg)

Buy-out: 400m buddy carry