A. Three sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate sets to complete four each of:
10 Dumbbell Ground to Overhead
10 Box Step-Overs
400 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets) of:
Push Press x 2-3 reps
B. In teams of two, alternate sets to complete four each of:
10 Ground to Overhead
10 Box Jump Overs
400 Meter Run
Choose weight that is challenging for partners to move without rest through the ten reps.
A. Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
B. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%
C. For time:
30 Calorie Assault Bike
15 Ground to Overhead (155/105 lbs)
20 Calorie Assault Bike
10 Ground to Overhead (155/105 lbs)
10 Calorie Assault Bike
5 Ground to Overhead (155/105 lbs)