EQUIP: Barbell (95 for men/ 65 for women), Dumbbells (20 lb. for Erin)
WARM-UP:
*Active Stretch
3 Rounds -
*200m Run - 100m Fwd. there/ 100m Bkwd. back
*5 x Dive Bomber Fwd. and Bkwd.
SET #1 (w/ Barbell (95/65)):
*20 x Thruster
*20 x SDLHP
*20 x Push Press (Jerk OK)
*20 x OHS
*20 x Front Squat
*20 x Power Clean
*@ Top of Ea. Min.: 4 x Burpee
3 Rounds -
*200m Run - 100m Fwd. there/ 100m Bkwd. back
*10 x Prone Swim Kick + Around-the-World
SET #2 (w/ DBs):
*20 x Thruster (palms face inward)
*20 x SDLHP (modification: w/ just 1 DB, instead of 2)
*20 x Push Press
*20 x Single-Arm OHS (10 x R, then 10 x L)
*20 x Front Squat
*20 x Hang Power Clean
*@ Top of Ea. Min.: 4 x DB Burpee-Deadlift
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