1) With two barbells
1 Clean Pull @ 105% (of max clean and jerk) + 1 Clean and Jerk @90-95% of max
1 set every 2 minutes for 20 minutes
2) 3 sets:
Farmers Step ups x 8 each leg
Goblet Lateral Steps x 20 steps
MB 6" Hold x :30
3) 20 min Ladder
1 FS
1 SOH
200m Run
2 FS
2 SOH
200m run
....
Add 1 FS and SOH every round (175/120)
4) 3 Rounds
160 feet Double KB Front Rack Carry- every 40ft 5 Push Press
after the first 2 sets
80 feet sandbag drag, stand over the bag like you are going to hike a a football and pull the bag hard between your legs as you drive your hips through
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