A. Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Push-Ups x 12-15 reps @ 2011
Rest 45 seconds
B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
B. In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-3 = 2 reps @ 70%
*Set 4 = 1 rep @ 75%
*Set 5 = 1 rep @ 80%
*Set 6 = 1 rep @ 85%
*Set 7 = 1 rep @ 85-90%
*Set 8 = 1 rep @ 90-95%
B. Every 2 minutes, for 14 minutes (7 sets):
Front Squat
*Sets 1-3 = 3 reps @ 70%
*Sets 4-5 = 2 reps @ 80%
*Set 6 = 1 rep @ 90%
*Set 7 = 1 rep @ 95%
*Set 8 = 1 rep @ 95+%
C. “Ryan”
Five rounds for time of:
7 Muscle-ups
21 Burpees
D. Three sets of:
Anterior Loaded Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest as needed
Glute Ham Raises x 8 reps @ 3011
Rest 10 seconds
Supine GHD Straight Body Hold x 60 seconds
Rest as needed