3 x 10m/10m heavy sled walks forward then backward
3 x 10 Heavy hypers
3 x 10 I, Y, T
Weightlifting:
Jerk: 70% x 2, 75% x 2, 80% x 2 x 2, 85% x 2 x 2
Hang power clean (start bar below knee): 60% (% of squat clean) x 3 x 3
Heaving snatch balance: 65% (of snatch) x 4 x 3
WOD:
30 Muscle-ups
135 pound Clean & Jerk, 21 reps
Row 2,000 meters
-rest 15 min-
Endurance:
10 x 50m Hill sprints using sandbag
rest is walk down
AOD
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