50' Duck Walk
50' Bear Crawl
15 Jumping Squats
10 KB Taters (Demo link: https://www.youtube.com/watch?v=D6e2gif_nMY)
10 DB Shoulder Press or 3 Wall Climbs
10 KB Taters
*KB Tater is basically a KB swing to goblet squat position, then a squat.
GET POWERFUL (20Min)
Clean & Jerk (any style) 12 Min. to establish a 1RM
Rest 4 Min.
4 Min. AMRAP
Max Reps C&J @ 80% 1RM
GET FIT (10 Min)
For Time
10 Rounds
5 Thrusters 135/95
5 HSPU or Push Ups
5 Toes to Bar
*10 Min Cap
COMPETITORS EXTRA
4x 2 Min. AMRAPs 2 Rest 1 Min between each
10 Sandbag Squats (Heavy as possible)
Max rep wall-walks in remaining time.
ATHLETES NOTE:
Stay focused and build pretty quick in that 12 minute window. No matter what you get to, ONLY use the heaviest weight of this session when setting up your 80% for reps.