15min build up to 1 RM Power Clean & Push Jerk
“BlackJack” by DB
For Time & Unbroken:
21 Barbell Push-Ups MRX Push-Ups
21 Power Cleans 95/65 RX+ 115/75 MRX 75/55
400m Run/Row or 1km Assault Bike
21 Toes to Bar
21 Push Jerk
400m Run/Row or 1km Assault Bike
21 Pull-Ups RX+ Chest to Bar MRX Ring Rows
21 Sumo Deadlift High Pull
400m Run/Row or 1km Assault Bike
21 Hang Clean & Shoulder to Overhead
**as few sets as possible**
*Goal/working on big/giant fatiguing sets*
Core Development
20 WallBall or KettleBell Russian Twists
30sec Right Side High Plank Hold
20 Wallball or Kettlebell Russian Twists
30sec Left Side High Plank Hold
CFHSV Running & Endurance
1200m run, rest 1 min
400m run, rest 2 min
1000m run, rest 1 min
400m run, rest 2 min
800m run, rest 1 min
400m run, rest 2 min
600m run, rest 1 min
400m run
235
14:41 rx ub til the sumo
125 PR*
3+2 Rx, row, unbroken up through 9 sdhp
275
13:08 rx, bike, unbroken
235
12:59 rx unbroken
A. 110
B. 3+18 rx- run
255
15:04 Rx+ run
14:54 RX+ unbroken bike
A. 250
B. 15:15 rx+ ( unbroken until the very last rep ? )