Warm up… 

3 rounds

row 500 m+15 reverse hypers+15 v ups+2 min mobility
A) class

B) every 5 min for 

thrusters 75

box jumps 24/20


First 5 min interval do 15 of everything. Then in next 5 min do 20. Next do 25. Then 30. Go until failure. If you know you won’t finish push through and get as much work done as possible.

C) 9-15-21-27*

Power clean 165/115

Strict hspu

*THIS WORKOUT MUST BE PERFORMED :30 on :30 off until completion 

D) strength weakness

Wednesday, December 14th, 2016 at 4:28 am / Competitive