FITNESS
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 10 reps @ 3111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
B. Three rounds for time of:
10 Burpees
10 Box Jumps
300 Meter Run
AIM
A. Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean
B. Every minute, on the minute, for 20 minutes, perform:
3 Power Cleans
5 Burpees
Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
SPORT
A. Every minute, on the minute, for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.
C. Every minute, on the minute, for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders