Long Conditioning
24 Min AMRAP
8 Ring Muscle-ups
16 Power Snatches (95/65)
24 Box Jumps (24/20
Run 400m
Medium Conditioning
4 Rounds
12 Chest-to-bar Pull-ups
12 Overhead Squats (115/75)
24 Deadlifts (115/75)
Sprint Conditioning (Benchmark)
400m Run Time Trial
Then
4x400m; Rest 2:00 between
Lower
5×3 Back Squat
Start @ 80% 1 RM and work up
Upper
5×5 Bench Press
Start @ 75% 1 RM and work up
Olympic Lifting
7×1 Split Jerk
Start @ 80% Clean and Jerk 1 RM and work up
320 Gym 