Day 1
EMOM for 10 minutes
3 Power Cleans and Jerks
21-15-9-15-21
DB Hang Cleans 20#
12 Front Rack DB Walking Lunges between each set (total) 20#
Day 2
4 Rounds in the Pit
10-14 reps of everything
Leg Extension
Chest Supported Row
Lat Pulldown
Roman Chair
14 min AMRAP
26/20 Cal Bike (20 women 26 men)
20 Thrusters 55#
10 Pushups
Day 3
3 sets of 3 Tempo Bench Press at 85%
2 seconds down, 2 seconds up
For Time
40-30-20-10
Box Jump Overs
20-15-10-5
PVC Pipe Situps