WARM
3min Airdyne
std warmup
clean drills
thruster drills
MAIN
A. Work to a heavy 2-rep thruster over 15 min
45, 2x95, 2x115, 2x135, 1x145
(I added B, as I still had 7-8 min left)
B. Work to a heavy Power Clean
2x145, 2x155, 1x165, 1x175(failed), 1x175 HangPowerClean
C. 24 min AMRAP. Partner workout, split workout but share run
{
32 Wallball (2x8 each)
29 PowerClean 135# (I did 15/round)
BoxJumpOver 24" (3 reps first round, then 6 second round, 9,12...)
every 6 min (6,12,18) do a 2 block run
}
3 full rounds + wallball +16 PC.
= 64 wallball + 53 PowerClean + 10 BoxJumpOver + 3x2block run
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