Prep
2 Sets
Overhead Single arm KB carry x 50ft per arm
Banded plate walk Overs x 5 per side
Plate squat x 10 reps
Essentials:
A.
3 Sets
Turkish get Up x 3 reps per arm
Rest 30 sec
Heavy Dumbbell Farmers Carry x 100ft
On the 3 min marks
B.
3 Sets
Touch and Go Squat Clean x 3 reps
40-50%
2 Sets
Touch and go Squat Clean x 3 reps
45-55%
On the 90 sec Marks
C.
3 Sets
Hanging Knee Raises x 10 reps
Dual DB Front Squat x 5 reps
Dual DB Hang Power Clean x 5 reps
Dual DB Thruster x 5 reps
Rest 2min
Fitness:
A.
3 Sets
Turkish get Up x 3 reps per arm
Rest 30 sec
Heavy Dumbbell Farmers Carry x 100ft
On the 3 min marks
B.
3 Sets
Touch and Go Squat Clean x 3 reps
60-70%
2 Sets
Touch and go Squat Clean x 3 reps
70-75%
On the 90 sec Marks
C.
3 Sets
Toes to Bar x 10 reps
Dual DB Front Squat x 5 reps 50/35
Dual DB Hang Squat Clean x 5 reps 50/35
Dual DB Thruster x 5 reps 50/35
Rest 2min