Warm up
World's greatest stretch
Burgenor warm up
Strength
Bench press -Build a heavy 4
Then
4 rounds
3 power snatches-Increase weight each round
3 bench presses at 80% (explosive)
Deadlift-Build a heavy 4
Then
4 rounds 2 deadlifts at 80% heavy 4
Max dips
Barbell row-Build a heavy 4
Then
4 rounds
3 rows at 80%
20 wall ball
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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