

Block 1 Strength
a)
Deadlift
3×5
rest 3 mins between sets
b)
1 mile Run
30 Snatches 135/95lbs
30 Jerks 185/125lbs
30 Power cleans 225/155lbs
30 muscle ups
1 mile run
Block 2 Weightlifting
a)
5x 3 thruster
from a rack
build to a challenging triple
Block 4 Conditioning
a)
Airdyne
30 Rounds 15sec On 45sec Off
Block 5 Strongman/Bodybuilding
a)
2×200′ Yolk carry
3×15 Lat Pull downs
3×15 Single arm Standing Tricps Extensions
3×10 Bottoms up KB Press