Prison Rules! Be smart here. It gets heavy fast! I think I’ve done it with a 35 pound bar, 45 pounds and maybe 55. It’s really tough but also so fun! If you go heavy expect to rest a ton and miss some 30 second rounds…
7 reps every 30 seconds. 8 rounds per movement. 1 minute rest after the 8 rounds.
Power Snatch
Front squat
Power clean and Push Jerk
jumping barbell squats ( barbell on back)
Strength
GHD Sit ups
3 x 15
GHD Back Extensions
3 x 15
People can share and alternate.
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