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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