COMPLETE:
Weightlifting+
A. Back Squat:
5 x 1 @90-95%
3 x 3 @80-85%
B. Power CLean Ladder
10 @ 225/153
8 @ 245/163
6 @ 265/173
4 @285/183
2 @305/193
*adjust accordingly if cannot achieve weights above – to %’s approx in range of , 70-75-80-85-90 ish %
C. DB Bench Press (semi supinated) 8 sets ox 8 reps; rest 1 min between
/
Conditioning:
20 min clock
0-10 – AMRAP 10
20 / 16 cal row
20 wall balls
10-20 – AMRAP 10
20 / 16 cal row
20 burpees over rower
Score: 2 separate scores
*if finish first 10min amrap on rower, at the 10 min mark, you just restart rower to start next AMRAP.