Warm-up
100m weighted sled drag with some bodybuilding exercises
-flyes, rows, rev flyes, y’s, t’s
Oly
Clean and Jerk
2×3@75%
2×3@80%
2×2@85%
1×1@90%
1×1@95%
1×1@100%
1×1@102%
Skill
5 Rounds without removing hands from the bar- Rest as needed between sets
5 Pull-ups
5 Chest to Bar Pull-ups
5 Toes to Bar
Games- with a weight vest
Conditioning
400m sled drag
Guys- Big tire- 1 45lb plate
Ladies- small tire- 25lb plate
Strength Cashout
DB Alternating Bench Press
4×10 alternating (5 each side) Stabilize alternate shoulder