Emom8
3 power clean + 2 jerk

7 x 5

Back squat 5x6 @70-75%

Seated Shoulder press 2-5

Clean Pull + Hang Squat Clean (under knee) + Split jerk

3 x (1+1+1) x 70%
3 x (1+1+1) x 75%
3 x (1+1+1) x 80%
3 x (1+1+1) x 85%

SO 2:00

Come in and see because there are options, but I won’t tell what they are until you get here.

Opt 1- Run

Opt 2- Deadlift

Both have some Burpee’s

I chose opt. 1

3 DL's on the minute @ 60% of 1Rep max. 60% of 425 is 255lbs. Do this for 8 mins. Without resetting clock, on min. 11, 4 Burpees on the minute with 135lb DL's in between until you reach 125 DL's.

As I type this, my back is calling me an asshole for doing opt. 1

Not to mention afterwards, a couple of us(Ed, Burt, Cory, Ken, Brian and myself)moved the gym floor,along with some equipment, to suite A.

-30 Shoot Thru
-30 HSPU: 200 meter run/per break; (sitting press, 45lb) UB
-30 Ring Dip: 200 meter run/per break; 1 break
-30 KB Swing: 200 meter run/per break; UB - 53lb
-30 WB Shot: 200 meter run/per break; 1 break - 20lb
-30 Pull Up: 200 meter run/per break; 2 breaks
-30 Box Jump (24")

Behind neck

Must complete each movement before moving on nto next one.

• 2km row
• 50 x 20kg kettlebell swings
• 50 x 8kg wall balls
• 50 x dip
• 50 x 16kg dumbells hammer curls
• 50 x toes to bar
• 50 x 40kg Manpower Micks (G2O)
• 50 x 30" Box Jump
• 50 x 40kg Floor Sweepers
• 50 x pull ups
• 50 x push ups
• 50 x sit ups
• 1.7km run

full squat snatch personal best 185lb.

"meadows"
20 muscle ups
25 front levers
30 hspu
35 ring rows
40 ring push ups

24:10