Power Clean 1-1-1 : 103lbs
Squat Clean 1-1-1 : 103lbs
Front Squat 1-1-1 : 123lbs

13 power cleans @ 185lbs
13 DU's
13 wall balls
13 DU's
13 HSPU
13 DU's
13 Push Press @ 115lbs
13 DU's
13 front squats @ 115lbs
13 DU's
13 box jumps

Run a mile as fast as you can. Rest 10 min. Repeat.

1. 6:37
2. 6:54

AMRAP 8: 1 Deadlift (135/95) 2 Hang Power Cleans (135/95) 3 Jerks (135/95)

PM
Track & Field
30 minutes of Running (Warm-up)
4x80m Strides
Static Stretching (Cooldown)

5 pull-up strict
10 pike push-ups
5 each side renegade rows started with 35# DBs worked down to 25#
10 KTS
5 Hindu Push-ups
10 Body Saw

AMRAP 22 Minutes (I went to 24 to finish the round)
farmer's carry cool down with KBs and Plates (25#)

20-15-10 renegade rows @ 25#
Floor press 4x12 @ 45#
Chin-ups and leg raises 4x10
Hammer curls 4x15
Alt curls 4x10

Warmup

Warmup barbell movements

Strength

1 x 5 Squat (380#)
1 x 5 Bench (290#)
1 x 3 Deadlift (540#)

Conditioning

1 Hill Run

• Then -

30 - 20 - 10

KB Swings (70#)
KB Pushups (on 70#)
KB Air Squats (70#)
Weighted Situps (45#)

Rest Day

Do 5 sets of 7 reps of the following
Power Clean
Front Squat
Push Press
Back Squat
Push Press
This = 1 rep