Prep:
3 Sets:
30 sec AB easy
10/side Leg Swings
20 sec/side Side Plank

Essentials

A. 1 Set:

Max Sorenson Hold

B. Clean Grip DL

Build to a tough set of 3 @ 11X1

Must be clean grip, no mixed grip

C. AMRAP10

5 KB DL 70/53 (1 KB)
10 BJSD
50 SU

 

Fitness:

A. 1 Set:

Max Sorenson Hold

-If you held 2min last time then hold 25/15 at chest.

B. Clean Grip DL

Build to a tough set of 3 @ 11X1 in 12min

C. AMRAP10

5 DL 155/105
10 BJSD 24/20
50 DU