Clean and Jerk (1×3@50%, 1×3@60%, 1×3@70%, 2×3@80%, 4×2@90%)
Clean and a jerk, not touch and go, you may power clean, every 90 seconds.
9-7-5 for time of:
DB Squat Snatch (#50/35)
Strict HSPU You do not have to alternate on the squat snatches, but if you have the mobility/flexibility to use both arms, save your shoulders and alternate. Manmakers = push-up, DB row, push-up, DB row, push-up, squat clean thruster.
Front Squat (5×5 starting at 70% work to a heavy for the day)
400m Farmer’s carry (#50/35)
200ft. Sled push (#225/165) The Farmer’s carry is with a dumbbell in each hand:) Sled push can be done outside of later in the day or inside in 5 times, down and back. The 600m on the bike is .4 miles on the display.