A.
Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
Rest 2-3 minutes between sets.
Followed by…
Three sets of:
Pause Deadlifts x 8 reps @ 62.5%
(pause 2 seconds at mid-patella, then continue to pull to full hip and knee extension)
Rest 2-3 minutes between sets.
C.
Complete as many rounds and calories as possible in 12 minutes of:
20/15 Calorie Row
15/10 Calorie Assault Bike
When the running clock reaches 20:00…
D.
Every minute, on the minute, for 6 minutes:
10 Thrusters (95/65 lbs)
5 Bar Muscle-Ups
E.
Three sets of:
Front-Racked Kettlebell Bulgarian Split Squat x 8 reps @ 3111
Rest 45 seconds, then switch legs
Landmine Rows x 6-8 reps each arm
Rest 60-90 seconds