Warm Up:

  • Two- Three sets of:
  • Assault Bike x 45 seconds
  • Bodyweight Walking Lunge x 12 steps
  • Side Plank x 30 seconds each side
  • Ring Rows x 10-12 reps
  • Two sets of:
  • Double Kettlebell Sumo Deadlift x 10 reps
  • Kettlebell Farmer’s Carry x 100ft

Lift:

  • *Do a set every 1 minute and 30 seoncds.
  • 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
  • 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
  • 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
  • 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
  • 1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

Fitness:

  • 500 Meter Row
  • 15 Push Ups
  • 60 Russian Kettlebell Swings (35/25)
  • 15 Push Ups
  • 500 Meter Row

Performance:

  • 1000 Meter Row
  • 30 Power Cleans (135/95 lbs)
  • 15 Bar Muscle-Ups