Monday
A. For time
9-12-15-18
Power Cleans @ 115#/75#
Front squats @ 115#/75#
burpees
*Run 400m between each set
B. 3-4 sets
15 DB bicep hammer curls
10-15 Diamond push-ups
rest as needed btw sets
Essentials
A. Complete 3 sets:
A1. Front foot elevated goblet split squat x 8/leg
A2. Seated Arnold press x 12-15
A3. Seated banded lat row x 25
B. 3 rounds For time
Row 400 or run 400m
20 wall ball
15 hanging knee raises