THURSDAY

SPECIFIC PREP

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

10 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps for Max Height

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

CONDITIONING "Battery Power"

PERFORMANCE and FITNESS

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

FITNESS (25/20 Cal Row)

Start in waves, every athlete starts their workout on the rower, send  fastest/fittest athlete off first 2nd/3rd athlete start at the top of the min and take 15 mins from start time.

30/24 Calorie Row                

6 Clean and Jerks @ 75%

400m Run

4 Clean and Jerks @ 80%

10 Burpee Bar Hops

2 Clean and Jerks @ 85%

% Based on 1-Rep Clean and Jerk

*Score = Combined Working Time