ACTIVATION
2 Rounds:
1:00 Thoracic Opener on Foam Roller
5 Pause Thrusters
1:00 Wrist Stretches on Box
5 Pause Thrusters
On the first round, use an empty barbell. On the second round, increase a bit of load.
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Overhead Press
5 Front Squats
5 Muscle Cleans
CLEAN & JERK 1 RM
Find 1 RM Clean and Jerk with 10 min time cap. - Make sure you warm up properly with the bar. Time starts as soon as you load the bar.
Rest 5 Min
Load the bar with 80% of your 1 RM for the Day. Every 90 seconds take 1 rep then add 10 lbs each round. Terminate when you miss twice in a single round.
CONDITIONING
3 Min AMRAP
Wall Balls #30#20
2 Min Rest
3 Min AMRAP
Box Jumps #24#20
2 Min Rest
3 Min AMRAP
100 M Run/Assault Runner
MAKING MUSCLE
3 Rounds
20 Yard Monster Walks #50s#35s
15 Ab Roll Outs
2 Rounds
1 Min Max Rep RDL - Don’t lock out full extension #115#95 at least (use straps if you like)
20 Yard X Walks