A. Five sets of:
Barbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Single-Arm Dumbbell Snatches
200 Meter Run
A. Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/83 lbs)
15 Pull-Ups 50 Double-Unders
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 65-70%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90-100%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
4-Stop Clean Deadlift x 1 rep
(use straps – pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh, high hang)
B. Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 83-88%
C. For time:
Row 1000 Meters
20 Back Squats @ 80% of your 1-RM
40 Toes to Bar
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or after today’s primary session.)
For time:
Run 5k