A. Four sets of:
Romanian Deadlift x 6-8 reps @ 4111
Rest 90 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 90 seconds
B. For time:
Row 1000 Meters
60 Jumping Lunges or Alternating Reverse Lunges
30 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
A. Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes
B. For time:
Row 1000 Meters
150 Double-Unders
30 Strict Handstand Push-Ups
A. Take 10-15 minutes to build to today’s heavy Snatch
“Heavy” is based on how you feel – if you feel fast and your mechanics are good, keep building; if you feel sluggish or mechanics are off, back off and work on speed and technique.
B. Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Squat Snatch (155/105 lbs)
Strict Handstand Push-Ups to 4″/2″ Deficit
C. For completion:
400 Meter Sandbag Carry (Bear Hug)
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your posterior chain, so embrace the slow grind of the walk and don’t get in a hurry.