Top Down/Dynamics

3x10 Pull-Ups/Dips/Split Jumps


Push Jerk and Split Jerk (PVC/Light Bar)


5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.


For time:

Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m


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