L1: a) Clean Deadlift x1-2 x3

*There is no segment lift here.  This, though heavy, is not meant to be a gorilla-like “grip and rip it” powerlifting deadlift.  In the same way you performed the segment DL’s, do so with these.

b) 4 Sets:

Ring Rows x10 @2010
Jump Squats (Squat thrusts) x15
200M run
Rest 1 Min

 

L2: a) Clean Segment Pull + Clean- 70%x  2x(1+1) x3

b) Front Squat x1x3 @90%

c) Clean Pull x2x4 @90%

d) (3x 90 sec. AMRAP’s, 90 sec. rest between each) X2

90 sec. AMRAP:
10 Wall Balls
10 Pullups (COVP)
Rest 90 sec.
90 sec. AMRAP:
10 KB swings
10 Situps
Rest 90 sec.
90 sec. AMRAP:
5 KB Snatches/ arm
5 Burpees
Rest 90 sec.