1 Power Clean + 1 Push Jerk x 5 sets (@70% of 1RM)
* Complete a set every 1:30 *
Front Squat 5 x 5 Sets @70-75%
GRIZZLY– 3 rounds for time:
10 Bar Muscle Ups (Or 20 Chest to Bar)
20 Box Jump Over no touch (20”)
30 GHDs (Or 30 Alternating V-Ups)
-Then-
100ft Front Rack Lunge 95/135 M75/105
* 16:00 Time Cap *
KODIAK- 3 rounds for time:
8 Bar Muscle Ups (Or 16 Chest to Bar)
20 Box Jump Over (20”)
30 GHD Sit Ups + 6in riser (Or 25 Alternating V-Ups)
Then
100ft Front Rack Lunge 65/95 M55/75
POLAR– 3 rounds for time:
10 Up Down + Jumping Pull-up
20 Box Jumps (low)
30 Abmat Sit ups
Then
100ft Dumbbell Front Rack Lunge (light)
