100 Sit-ups

Run 400m w/plate (45)

Then

10 Rounds

6 Sdlhp 70/53

4 Toes 2 Bar

Then

100m Overhead plate carry (45)

22 Slam ball 50/30

Run 400m w/plate (45)

*Partner version available if you dare

Block Strength

Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk

Build to today’s heaviest set.
“Kill Cliff Granite Games Qualifier Week 3”
Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)
Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed