A. Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds
B. For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters
A. Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
B. For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders
A. Every 2 minutes, for 8 minutes (4 sets):
Muscle Snatch x 2 reps
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch x 2 reps @ 70-75% of 1-RM Snatch
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM
(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)
B. Every 2 minutes, for 6 minutes (3 sets):
Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch
C. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat
D. Every minute on the minute for 18 minutes:
Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)
Minute 2: 8-10 Supinated-Grip Strict Pull-Ups
Minute 3: 20/15 Calorie Row