A.
2 Minutes Assault Runner
Then:
Mobility
Then:
2 Minutes Assault Runner
Then:
Warm Up
B.
Three Rounds of:
15 Kettlebell Floor Presses
20 Banded Good Mornings
C.
Three sets for times of:
20 Calorie Assault Bike
6 C2B Pull-Ups
20 Calorie Row
10 Burpees over the Erg
20 Thrusters, 95 lbs
6 Pull Ups
Rest 3 minutes between sets
D.
Four sets of:
3-Position Clean + 1 Jerk @ 75-80%
(high hang, mid-thigh, below the knee)
E.
Cool Down
==========================================
A.
Done
B.
Floor Press: 53 lb KB's
Good Morning: Green Bands
C.
4:10
4:07
4:05
D.
225, 230, 235, 240 lbs
E.
Done
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