L3:
5 Rounds:
1x Barbell complex (165#/125#)
*Deadlift, High Hang Clean, Hang Clean, Clean
Add 5-10 pounds each round
L2:
5 Rounds:
1x Barbell complex (135#/95#)
*Deadlift, High Hang Clean, Hang Clean, Clean
Add 5-10 pounds each round
L1:
5 Rounds:
1x Barbell complex (95#/65#)
*Deadlift, High Hang Clean, Hang Clean, Clean
Keep weight consistent
Rest 3 Minutes
Then:
L2 & L3: Run 1 mile
L1: Run 800m
Home Workout:
EMOM x 5 MINUTES
MIN 1 - 10 Backpack Thrusters
*Every minute, increase reps by 5...if fail, stick with final number (...15-20-25-30)
-Rest 1:00-
EMOM x 5 MINUTES
MIN 1 - 4 Backpack Up-Downs*
*Every minute, increase reps by 4...if fail, stick with final number (...8-12-16-20)
-Rest 1:00-
EMOM x 5 MINUTES MIN 1 - 10 Alt V-Ups
*Every minute, increase reps by 5...if fail, stick with final number (...15-20-25-30)