A. Primer

2x :20 HS Hold on Wall or Freestanding

B.

Push Jerk 

5×3 w/ :02 Pause in Catch

*Start at 70% and build. 

C.

Health

Every 4:00 for 4 Rounds: 

300 M Run

10 Sumo Deadlift High Pull 75/55

10 Burpees

*Score = slowest round. 

Fitness

Every 4:00 for 4 Rounds: 

400 M Run

10 Sumo Deadlift High Pull 115/85

10 Bar Facing Burpees

*Score = slowest round. 

Performance

Every 4:00 for 4 Rounds: 

400 M Run

10 Sumo Deadlift High Pull 135/95

10 Bar Facing Burpees

*Score = slowest round.