Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
Then;
2 Sets of:
7 RDL
7 Muscle Cleans
7 Front Squat
7 Push Press
7 Thrusters
0-15 Min RT
Barbell Cycling (21-21-21)
3 Sets:
5 Power Clean
3 Hang Power Clean
5 Thrusters
3 Hang Power Clean
5 Power Clean
15-35 Min RT
-Each set heavy as possible
-Rest a Minimum 3 minutes between sets.
Metcon (3 Rounds for reps)
Tabata
C2B
DB Snatch @ 50/35 lbs
BBJO @ 24/20″
35-55 Min RT
Tabata is 20 Sec On : 10 Sec Off for 8 Rounds = 4 Mins.
You will work through all the C2B rounds, before moving on to DB Snatch, and then BBJO. Overall order does not matter.
Variation 1:
Pull Ups
@35/25
Variation 2:
Ring Row
@ 25/15
@ 20/16″