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A.
Two units of:
30 Second Facet Plank (left)
30 Second Scapular Circles from Push-Up Place
30 Second Facet Plank (proper)
30 Second Supinated-Grip Hold from Pull-Up Bar
Relaxation 30 seconds
6 Kettlebell Windmills (either side)
eight Single Leg Hip Thrusts (every leg)
10 Alternating Cossack Squats
Relaxation as wanted

B.
Each 2 minutes, for 12 minutes (6 units) of:
Energy Clear + Hold Clear + Excessive Hold Clear + Jerk

*Units 1-2 – 55-60% of 1-RM Clear & Jerk
*Units 3-4 – 65-70%
*Units 5-6 – 70-75%

C.
Each Three minutes, for 18 minutes (6 units) for occasions of:
400 Meter Run
Energy Clear & Jerk x 6 reps @ 50-60% of 1-RM C&J

D.
Each 90 seconds, for 18 minutes (Three units) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(maintain a heavy DB or KB at aspect in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Proper Arm Overhead)
Minute 4 – 10.10.10 second L-Sit Maintain (Relaxation 3-Four seconds between 10 second efforts)

E.
For time:
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)
*Each 2 minutes carry out 20 Air Squats

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