A. Every minute, on the minute, for 20 minutes (5 sets of each):
Minute 1 – 20 Kettlebell Swings
Minute 2 – 3 Wall Climbs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 40 seconds of Prone Plank from Elbows
B. Complete as many rounds and reps as possible in 5 minutes of:
10 Goblet Squats
10 Burpees
A. Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s 1-RM.
B. Complete as many rounds and reps as possible in 5 minutes of:
5 Squat Cleans (135/95 lbs.)
10 Burpees Over the Barbell
A. Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
*Rest as needed, but at least 3 minutes between sets of singles. NOTE – Many of you hit new PR’s earlier in this cycle. Understand that if you hit a new squat PR in the last couple of weeks, today might not be your day for another. If that’s the case, build to as heavy as possible with good mechanics, and move on when you think you’ve exhausted your ability to move weight today.
B. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
Optional Additional Conditioning Session
Easy hike or swim…think recovery pace and activity.