Weightlifting:
Clean:
4 Power Cleans + 3 Hang Power Cleans + 2 Hang Squat Cleans + 1 Squat Clean @50% of 1rm Clean
*Every :90 for 5 Rounds
Shoulder to Overhead:
*From Floor
5 Strict Presses + 3 Push Presses + 2 Push Jerks
*1 Set every 2 Minutes on the 2 Minutes for 10 Minutes (5 rounds)
*Starting @30% of 1rm Clean and Jerk and adding weight each set
Back Squat
2x20@55% of 1rm Back Squat
The Walking Dead
4 Rounds For Time:
10 Bar Facing Burpees
15 Deadlifts @185/125
200m Run
The Walking Dead
4 Rounds For Time:
10 Bar Facing Burpees
15 Deadlifts @225/155
200m Run
Rest 5 Minutes
For Time:
50' Handstand Walk
20 Alternating Pistols
10 Ring Muscleups
20 Alternating Pistols
50' Handstand Walk
