3 Sets
10 Wall squats
10 Pvc pass throughs
10/10 Neck circles to each side
10 Behind the neck press (snatch grip, empty barbell)
Behind the neck Push Jerk + Overhead Squat
Every 1:15 minutes:
Set 1- 3+1 reps @ 60% 1RM OHS
Set 2- 3+1 reps @ 65% 1RM OHS
Set 3- 2+1 reps @ 70% 1RM OHS
Set 4- 1+1 reps @ 75% 1RM OHS
Set 5- 1+1 reps @ 85% 1RM OHS
Set 6- 1+1 reps @ 90% 1RM OHS
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar
On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar
On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar
On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar
On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar
Rest the remainder of each 2:30 interval.
♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell
Barbell starts on the floor, a squat clean for the first rep is aloud.
Sc:
♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell
3 Sets
10 Dumbbell Rows
10 Ring Dips
Note last weight only.