Buy In: Barbell Clean Progression
5 sets of 3 Power Cleans progressive loading. Touch and Go- Please internalize that.
Then in 15 minutes complete as many rounds as possible of:
5 Power Cleans (95/155)
10 Toes to Bar
15 Wall Balls (14/20)
Buy In: 10 reps- Band Shoulder Complex, band pull-aparts, band no money drill band, one arm band presses (stand on the band w/ one foot, press with that hand, do both sides)
Shoulder Press 10 reps@90+%
500 double unders for time. 15 minute cap. If you cannot double-under, you will Row 200 Calories for time OR complete 100 Step-UPs for time.
Buy In: Salute the flag. High five a trainer.
Complete the following in any order and partition (where possible) as needed.
5 Rope Climbs
200 meter KB Walk (kb in each hand)
40 meter Front Rack carry (if the weight crashes to the ground or into the rack: no rep)
40 meter Overhead carry w/ loaded barbell (if the weight crashes to the ground or into the rack: no rep)
40 meter barbell on your back carry.
40 meter sled drag walking forward.
40 meter sled drag walking backward.
Buy In: 12 reps- walking lunge, walking rdl, ghd sit-ups, walking spiderman lunge, unloaded barbell squat.
Mobilize as needed for squats. 5 minutes.
Prepare for the workout with 5 sets of 3 progressive loading. 15 minutes
Back Squat 2 reps on the minute every minute for 12 minutes. 80-85%