A. Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B. Five rounds for time of:
Run 400 Meters
8 Strict Pull-Ups
16 Push-Ups
A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B. Five rounds for time of:
Run 400 Meters
10 Toes to Bar
20 Push-Ups
A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″” Below the Knee + Snatch @ 70-80%
(pause for 2 seconds each at 2″” off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B. Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
C. Three rounds for time of:
10 Muscle-Ups
15 Thrusters (155/105 lbs)
20 Bar Facing Burpees
D. Three sets of:
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed
Strict Toes to Bar x 8-10 reps (slow and controlled)
Rest as needed