A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Dumbbell or Barbell Push Press x 8-10 reps
Rest 60 seconds
Plank from Elbows x 60 seconds
B. Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
30 Air Squats
A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
B. For time:
Run 800 Meters
30 Ground to Overhead (135/95 lbs)
Run 800 Meters
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds (Use PVC pipe, bands and kettlebells)
B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 4 reps (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 2 reps
Build to roughly 90% over the course of the 8 sets.
C. Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean x 3 reps @ 60%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Clean + Hang Clean @ 70%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 80%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean Pull + Clean & Jerk @ 85-90%
D. Three sets of:
Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111
Rest 60 seconds
Prone Chinese Plank x 60 seconds
Rest 60 seconds
Optional Additional Conditioning Session
Every 5 minutes, for 20 minutes (4 sets):
30/20 Calories of Assault Bike
200-Foot Sandbag Carry (bear hug hold only, heavy!)
10/7 Muscle-Ups