500 m row or 400 m run
3 rounds of:
Sled push up and back on turf. 50lb's
150 m row
10 KB swings
5x3 push presses from rack
Warm up to 60% of 1rm, then begin your working sets.
Two min rest between sets.
9 min AMRAP
150 m Run
9 Alternating DB Snatch (each arm, 18 total) 50/35lb. Please do not drop DB's
Power cleans, complex of, 1 shrug-1 hang-drop weight then 1 from ground.
Start at 70%, get as heavy as you can.
On the 2 min for 10 rounds.
Two 3 min AMRAP's, rest 3 min between AMRAP's