Warmup - With an unweighted BB, do 2 rounds of:
Clean Grip Row - 12 reps
Standing Shoulder Press - 12 reps
Back Squat - 12 reps
#1 BB Row
5 sets x 5 reps at 70% of clean 1RM or heavier
#2 Do 25 reps of DB Thruster, then begin 2 rounds of:
BB Clean Grip Deadlift - 5 reps at 90% clean 1RM
18" Squat Box Jump - 10 reps
Sledgehammer VS Tire - 15 reps per side
Goblet Squat - 20 reps
Tire Pull - 25 meters with 50 lbs in the tire
Run 200 meters with a 40 lb Dumbbell
Rest 2 minutes between rounds.
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