1. Jerk
5x2 Push Jerk from blocks, 2. Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds 3. Conditioning "DVB" For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. MB Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. MB Then, 2 rounds of: 10 wall-ball shots 1 rope ascent 1 Mile = 18 laps around basketball court 800 M = 9 laps 400 M = 5 laps
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