Published November 11, 2014


A. Every 2 minutes, for 16 minutes (8 sets):
Clean + Front Squat + Jerk @ 80-85% of your 1-RM C&J

B. Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%

C. Every 2 minutes, for 6 minutes (3 sets):
Speed Deadlift x 3 reps @ 75%

 

D. “Jack”
AMRAP 20:
10 Push Presses 115/65
10 Kettlebell Swings 53/35
10 Box Jumps 24/20


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