Warmup 2 Rounds With a empty Barbell
5x Deadlifts
5x Power Cleans
5x Front Squats
5x BOdy builders
10x Alternating Rev Lunges
10x ring rows
Instep Stretch
Part 1 - 5 Rounds - Building
5x Front squats
3x Vertical Jumps after each set
Pigeon Stretch
65#
85#
105#
tried 135# got one rep so back to 115#
115#
Part 2 - 30min cap
400m Run
30x Box Jumps
30x Light Thrusters (empty bar)
4 rounds plus 200m - thrusters suck even with light weight
Also took the dog on a mile walk
5x Deadlifts
5x Power Cleans
5x Front Squats
5x BOdy builders
10x Alternating Rev Lunges
10x ring rows
Instep Stretch
Part 1 - 5 Rounds - Building
5x Front squats
3x Vertical Jumps after each set
Pigeon Stretch
65#
85#
105#
tried 135# got one rep so back to 115#
115#
Part 2 - 30min cap
400m Run
30x Box Jumps
30x Light Thrusters (empty bar)
4 rounds plus 200m - thrusters suck even with light weight
Also took the dog on a mile walk