15.3.17

Minutes 0:00 – 5:00
Build to a Heavy Set of 1 Repetition – Pause Front Squat (2 seconds)

Minutes 5:00 – 10:00
Build to a Heavy Set of 1 Repetition – Jerk

Minutes 10:00 – 15:00
Complete 2-3 Sets of the below complex with a light load.
Clean Deadlift + 2 Hang High Pulls + 1 Hang Squat Clean

Minutes 15:00 – 25:00
3-Position Squat Clean (High Hang, Low Hang, Ground)
On the 15:00 – 1 Complex @ 45% of 1RM
On the 16:30 – 1 Complex @ 50% of 1RM
On the 18:00 – 1 Complex @ 55% of 1RM
On the 19:30 – 1 Complex @ 60% of 1RM
On the 21:00 – 1 Complex @ 65% of 1RM
On the 22:30 – 1 Complex @ 70% of 1RM


On The Minute x 3 Rounds (12:00 total):
Minute 1 – 15 Sumo Deadlift High Pulls 35/25kg
Minute 2 – 15 Wallballs (20/14).. both genders to a 10′ target (red line)
Minute 3 – Max Calorie Row
Minute 4 – Rest