Warm-Up: 8:00 minutes
2 Sets
1:00 Cardio Choice
6 Tall Muscle Cleans + 6 Front Squats + 6 Push Press
10 Barbell Good Mornings
Strength
15:00 minute to Establish a 3RM Deadlift
"Top Gun"
For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
Load: 60/45kg
4 Burpees to start, and at the top of each minute
8:00-15:00 minutes
Time Cap: 18:00 minutes
Recovery / Mobility Protocol
2:00 minute Barbell Adductor Stretch
2:00 minute Barbell Foam Roll Thoracic Extension
1:00/1:00 minute Scorpion Stretch
2:00 minute Goblet Squat Ankle Mobility
Optional Accessories
3 Sets, For Quality
10-12 Ring Hamstring Curls
8-10 Reverse Nordic Curls
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