"Up Goes the Load - Down Go the Reps"

EQUIP: Bar (c: 95/65, p: 75/55, f: 65/35) + Bumper Plates for Reloads

WARM-UP:

*Active Stretch

*400m Run/ Row

*1-2-3-4-5 Inchworm-Push-Up Ladder

Unloaded Barbell:

*5 ea. Hang Clean Pull and Clean Pull

*5 ea. Strict Press and Push Press and Push Jerk

*5 ea. Back Squat and Front Squat and Overhead Squat

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“Up Goes the Load - Down Go the Reps” -

RULES: 5 Burpee penalty for every dropped bar within a round!!

PART A:

3 Rounds -

12 x Hang Power Clean (c: 95/65, p: 75/55, f: 65/35)

12 x Strict Press (c: 95/65, p: 75/55, f: 65/35)

12 x OHS (c: 95/65, p: 75/55, f: 65/35)

-no rest-

800m Run or 1000m Row

-no rest-

3 Rounds -

8 x Power Clean (c: 135/95, p: 95/65, f: 75/55)

8 x Push Press (c: 135/95, p: 95/65, f: 75/55)

8 x Front Squat (c: 135/95, p: 95/65, f: 75/55)

-no rest-

800m Run or 1000m Row

-no rest-

3 Rounds -

4 x Squat Clean (c: 155/115, p: 135/95, f: 95/65)

4 x Push Jerk (c: 155/115, p: 135/95, f: 95/65)

4 x Back Squat (c: 155/115, p: 135/95, f: 95/65)

-no rest-

800m Run or 1000m Row

-no rest-

PART B: Repeat Part A at 1/2 reps (6’s, 4’s, 2’s) and with 400m Runs/ 500m Rows