June 28, 2024 Saturday L2 Warm-Up: 200m Run 10 Deadlifts (95/65) 5 Lateral Burpees over Bar 200m Run 4 Clean and Jerks (95/65) 5 Lateral Burpees Over the Bar 200m Run 10 Shoulder to Overhead (95/65) 5 Lateral Burpees Over the Bar Strength: 2 Power Cleans + 1 Clean 1x1 New Set Every 2:00 Reset After Each Lift Progressive to a technical Heavy Partner Option: Score Reps 4 Rounds 10 Rope Climbs (Split) 20 Sandbag Over the Shoulders (150/100) (Split) 30 Burpee Box Get Overs (48/36)(Split) Split all reps between you and a partner Individual Option: Score Reps 4 Rounds 5 Rope Climbs 10 Sandbag Over the Shoulders (150/100) 15 Burpee Box Get Overs (48/36) Rest 1:00 Between Rounds Optional Additional Work Sessions No Measure Push Press 1 x 1 3,2,2,1,1,1 New Set Every 1:30 Progressive to a heavy Single Accessory Score Checkmark Floor Press 4 x 12 Rest 1:30 Between Progress to a moderate 12 Dual Dumbbell Skull Crushers 3 x 20 S.s.) Dual Dumbbell Hammer Curls 3 x 30 Rest 1:00 Between Strict Pull-ups 50 Reps in as few sets as possible Swim (9:00am Devon Pool) Score Checkmark 20:00 As Many Reps As Possible 75 Yd Swim Rest 1:00