STRONG

2 sets 
50 ft light oh yoke carry 
Into….
Max time oh yoke hold 
Then 
1 set 
Pushups until failure 
Then 
Heavy farmers handle hold (45-60 sec)


Bench press 
Build to today’s heavy single 
Take 5-6 sets before going for the heavy single. 
Then 
3 sets 5 reps @80% of today’s heavy single 
Then 
1 amrap set @60% of today’s heavy single 
Then 
2 sets 
Max distance farmer carry 
Heavy sandbag carry as far as you got with farmer carry 
Then 
4 min amrap
5 sandbag clean and press
3 broad jumps 


STAMINA 

5 Rounds 
400m Run
30 DB Floor Press
20 Toes To Ring Or Weighted V-Ups
10 Hang Power Cleans 155/105
50 Ft Heavy Single DB OH Walking Lunges (25ft R/L)


STRENGTH 

PART 1 

Every 2 Min For 10 Min (From Rack)
2 Snatch Push Press + 1 Snatch Balance


PART 2 

3 x 2 Squat Snatch @ 65%
3 x 2 Squat Snatch @ 75%
3 x 2 Squat Snatch @ 85%


PART 3 

3 Sets
2 Snatch Lift Offs + 2 Snatch DL @ 95%