03/31/2021

Warm-Up:
3 Rounds x
5 KB High Pull
5 left/5 right KB Thrusters
15 Russian KB Swings
+
4 Rounds x
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
+
4 Rounds, building x
1 Power Clean +
1 Front Squat
1 Hang Squat Clean +
1 Jerk

1 min on/ 1 min rest x 6
AMRAP
1 Squat Clean
1 Hang Squat Clean
1 Jerk
– each round, try to increase weight
– record final weight

Strength:
Primary – Push Press
5 x 5; all heavy

Secondary – Bench Press
4 x 8-12; medium weight
– between sets, do sets of 10-15 DB Upright Row

Tertiary – Pressing and Traps
4 Sets x
8-15 Incline DB Press
8-12 Barbell Shrug

4 Sets x
8-12 Ring Dips or Ring Push Ups
15-20 Banded Reverse Flye

4 Sets x
8-12 DB Arnold Press
8-15 DB Shoulder Flye

Conditioning:
Primary –
15 min AMRAP
20/15 Cal Assault Bike
100m Sled Push (outside!) w/ 4/3 plates
200m Run

Secondary –
EMOM x 10
15-20 Wall Balls
– go unbroken sets!
– if you are up for it, try as many of these sets with heavy wall balls as you can
– when you use the lighter wall ball, try to do 20 and when you use the heavier wall ball, try to do at least 15

Tertiary –
8 min x
Max Unbroken Push Ups
20 Air Squats