Supplemental
7 x 2 Power Clean + 1 Split Jerk
Power/Strength
Every Minute on The Minute – 7 Rounds
Minute 1: 5 Touch and Go Cleans (Climbing)
Minute 2: 8 – 4 Point L Hangs
Minute 3: 18″ Handstand Walks
Workout of The Day
3 Rounds for Time
“The Admiral”
20 Burpee Pull Ups
20 Front Squats 155/105 135/95 115/85
20 Box Jumps
Rest 1 Minute
1200 Meter Jog (Not for Time)
Supplemental Endurance
3 Rounds
20 Low Back Extensions
20 GHD Sit Ups
20 Reverse Hypers
500 Meter Row
