Push Jerk 5×3

– Work on hip mobility in between sets

then…

7 Rounds of:

– 7 front squats (135/95)

– 7 bar facing burpees

Deadlift

5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%, 5 @ 80%

then…

6 rounds of:

– 400m run

– 90 second rest

*record total time not including final rest

Spend 15 minutes working on at least one of your goals for the CGRC

then…

“Karen”

150 wallballs for time (20/15)

 

Push Press 5×4 @ 80-85%

then…

21-15-9

– Power clean (135/95)

– Weighted sit-up (25/15)

Warm-up

– 30 straight wallballs

then…

3 Rounds for Time:

– 10 ring push ups

– 11 box jumps

– 12 pull ups

– 400 m run

Rest 1 min between rounds, record total time

Sholder/Hip mobility

then…

Back Squat

– 5×5

then…

“Randy”

– 75 Power Snatches for time (75/55)

For time:

– 400 m run

– 50 squats

– 400 m run

– 75 double unders

– 400 m run

– 100 abmat sit-ups

– 400 m run

Clean 5×2 (rest at least 2 minutes)

the…

As Fast As Possible:

1-2-3-4-5-6-7-8-9-10

– hang power clean (135/95)

10-9-8-7-6-5-4-3-2-1

– ring dips