Strength
Every 90s 5×3 Power Clean
Use 80% of your 1Rm
W.O.D
“Eenie”
8 Rounds of:
20 second Sled push Sprint (empty)
Rest 90s
–OR–
“Meanie”
8 Rounds of:
20s Max Effort Air Bike
Rest 2:00
Record total cals
Barbell
Split Jerk
Drill – Footwork
Drill – Recovery
Drill – Barbell
Complex
Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk 4 split jerk
Aerobic Capacity
“Gilbert Grape“
8 Rounds
400m Run
Rest 1 minute between sets