200m Run
Then complete 2 sets of:
8 Banded Pull Downs
8 Banded Reverse Fly
8/side Banded External Rotation (elbow up)
Then for 8 mins cycle through:
30 Single Under Jump Rope
10 Down Ups
8/side Banded Side Clams
8/side Banded Fire Hydrants
8 Barbell Romanian Deadlifts
8 Barbell Hang Muscle Cleans
In 4 mins complete 3 sets of:
3 x 1 Clean Grip Deadlift to a Pause at the Quads to Pull Under into a Power Clean
AQAP complete 5 rounds of:
30/22 – 25/20 Cal Row or 25/20 – 20/15 Cal Assault Bike
20 Burpees
Time Cap: 20 mins
(All about pacing! Remain at about 80% for the Row or Bike and keep a steady pace on the Burpees)
Every 90 secs x 9 mins (6 rds):
6-8 Touch and Go Power Snatches at 70% of your 1RM
Then for 35 mins cycle through:
5 min Run
5 min Assault Bike (moderate pace)
Complete 5 sets of:
6 Power Cleans (70-80% of your 1RM)
Rest 1 min
5/side Landmine Strict Press (tough wait in split stance)
Rest 1 min
Complete final 2 sets at one weight.
No touch and go on the Power Cleans! Take 3-5 secs between each rep.