A. Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Dumbbell Death March x 20 steps @ 2011
Rest 45 seconds Side Plank x 45 seconds each
Rest 45 seconds
B. Three rounds for time of:
30 Kettlebell Swings
20 Push-Ups
A. Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
B. “Elizabeth” Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
A. Every minute, on the minute, for 5 minutes:
Front Squat *Set 1 – 2 reps @ 60% *Set 2 – 2 reps @ 65% *Set 3 – 2 reps @ 70% *Set 4 – 1 rep @ 75% *Set 5 – 1 rep @ 80% Rest one minute, and then… Every two minutes, for 10 minutes (5 sets): Front Squat *Set 6 – 85% x 1 rep *Set 7 – 85-90% x 1 rep *Set 8 – 90+% x 1 rep *Set 9 – 90+% x 1 rep *Set 10 – 90+% x 1 rep B. Every 3 minutes, for 12 minutes: Power Clean Push-Jerk Barbell Cycling *Set 1 – 5 reps @ 65-75% of 1-RM Clean & Jerk *Set 2 – 5 reps @ 60-75% *Set 3 – 5 reps @ 60-75% *Set 4 – 5 reps @ 60-75% C. Six sets for times: Row 500 meters 10 Burpee Box Jump Overs (24″/20″) Rest 60 seconds Try to keep your sets within 10 seconds of each other from fastest to slowest. D. Three sets of: Sumo Deadlift x 6 reps @ 12X2 (use 50% of your 1-RM Deadlift) Rest as needed Banded March x 2 minutes Rest as needed