10:00 Warm Up
2x 8 Shoulder Openers
3 x 5 Wall Squats
Then:
6 way BB Complex
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat
6x Push Up
rest 2:00min btw rounds. 65, 85, 105#
Then:
5x Split Squat 2 @ 20/26# KB in Front Rack + 5x Push Press same weight
Both legs and both sets of presses is one round.
10 Rounds
Then: 500m Test 1:30 Johann, 1:38 Greg,