CFE:

1200m run
50 walking lunges
25 pull-ups
1200m run
50 walking lunges
25 push-ups
1200m run
50 walking lunges
25 air squats
1200m run

CF:

A. Warm-up
4 Steady Rounds
8 Strict Pull Ups
10 Empty Bar Strict Press
12 Cal Row
B. Oly
Pause Power Position Clean Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
-Then-
Hang Clean and Jerk (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
If Jerk is limiting factor on weight decision, then disregard the Jerk.
C. Conditioning
3 RFT
20 Double KB Deadlift 70/53
Run 200m
20 Box Jump Overs 30/24
-Additional Work-
D. Conditioning #2
Bike 60/35 Calories on Air Assault Bike x 3
Rest 5:00
E. Strength Prep
Single Arm DB Push Press
4×12 (2 sets each side)
Then
Sots Press
(From front rack)
5×5
F. Strength
Strict Press
2×10
Then
3 Rep every 3:00 for 12 Minutes
AHAP
G. Gymnastics Accessory
5 Rounds:
3 Rope Climbs
Bike Erg 1k

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