A) Every 90 seconds for 8 sets hang clean + clean |
*build with each set. pause for 2sec at knee for hang clean |
B) 1 PC every 20sec for 5minutes |
at 75% of 1RM |
C) 10min AMRAP |
400m run |
15 KBS |
15 Goblet Squats |
D) Bedlam Armor |
125/100 cal row or 80/65 Cal AD for time |
**Every 2minutes get off rower and perform |
10 alt. KB/DB snatch |
10 push ups |
E) Core |
8-10 hip raises |
8-10 crunches with legs raised |
8-10 jack knives |
8-10 leg raises |
Rest as needed x 4-5 sets |