General Warm-up A
Then..,
Bike 2:00 increasing intensity every :30
10 No Jump Burpees
20 Push-ups
30 Walking Lunges (Total)
40 Russian KBS, 53/35#
Then..,
Clean Warm-up/ Bench Warm-up
Then..,
0-6min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
6-12min.
50/30 Cal Assault Bike or 800m run
12-18min.
AMRAP:
5 Hang Power Cleans 155/105
5 Bench Press 155/95
18-24min.
50/30 Cal Assault Bike or 800m run
Then..,
24-35min
Deadlift
Build to a Heavy 2rep. 31X1
The only rest you’re getting here is from finishing the Assault Bike or Run early, but that 6min. window is pretty big so it should be good.
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