Long
“Kelly”
5 Rounds
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Medium
10 Rounds
15 Deadlifts (135/95)
15 Push-ups
Short
“Open 11.1/14.1”
10 Min AMRAP
30 Double Unders
15 Power Snatches (75/55)
Interval
6 x 500m Row; Rest 1:30 between intervals
Powerlifting
5×6 Bench Press @ 70-80% 1 RM
Perform new set every 2:00
Olympic Lifting
7×2 Clean and Jerk @ 70-80% 1 RM
Perform new set every 1:30; drop and reset after first rep
320 Gym 