MONDAY

Warm-Up

3:00 minutes Cardio Choice

into.. 

2 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

“Barbell Complex”

5 Tall Muscle Cleans

5 Strict Press

5 Barbell Good Mornings

5 Barbell Jumping Squats

 

Conditioning : 

Weightlifting / Barbell Conditioning: 

“Red Dragon”

(Part B)

From 10:00-18:00 minutes (8:00 minutes)

For Time:

5 Power Clean @ 70%

5 Power Clean @ 75%

3 Power Clean @ 80%

3 Power Clean @ 85%

1 Power Clean @ 90% 

"Red Dragon"

(Part A)

8:00 minute AMRAP

AMRAP Rounds of "The Chief"

3 Power Clean 60/42.5 kg

6 Push-Ups

9 Air Squats

Every Minute on the Minute Starting @ 0:00

Complete 5 Lateral Burpees over the Bar

Rest 2:00 minutes then Complete