premierconditioning

Warm Up – 6min AMRAP 5 x Deadlift 5 x Deadlift to Shrug 5 x Hang Power Cleans 5 x Front Squats Strength – Weightlifting Every 90s x 10 Health – Hang Cleans x 5 Performance – Build to a 3RM Finisher – For Time 15min CAP 30 x Burpees 30 x Wall Balls (Performance x 50) 1 Big Block Run

Warm Up – Coach lead X 10min Workout – In Teams For Time – 20KM Bike (45min Cap) *1min or 500m Efforts* After ea each effort – 1 – 8 X Clean and Jerks 2 – 8 X Thrusters