Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk

The weight (95lbs for men, 65 lbs for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

Rest Day

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds

“Joshua”
5 rounds for time
400 meter run
30 Glute-ham sit-ups
15 Deadlifts with 250 pounds

A. Five sets of:
Bent-Over Barbell Row x 6-8 reps @ 21X0
Rest 45 seconds
Single-Leg Glute Bridges x 12-15 reps each leg @ 2011
Rest 45 seconds
Supine Chinese Planks x 45 seconds
Rest 45 seconds

B. In teams of two, alternating full rounds, complete a total of five rounds each for time of:
Row 250 meters
10 Dumbbell Thrusters

A. Every 3 minutes, for 24 minutes (8 sets) of:
3-Position Snatch
(high hang, mid-thigh, then floor)

Build in load over the course of the 8 sets, emphasizing good speed and mechanics.

B. In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of:
8 Deadlifts (225/155 lbs)
8 Burpee Box Jump-Overs (24″/20″)

A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

B. Every two minutes, for 6 minutes (3 sets):
Split Jerk x 2 reps
(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):
Split Jerk x 1 rep

Build to today’s heavy.

C. Two sets of:
Overhead Carry x 50 feet
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes

D. For time:
60 Calories of Assault Bike
50 Wall Ball Shots (30/20 lbs)
40 Chest-to-Bar Pull-Ups
30 Burpee Box Jump Overs
20 Strict Handstand Push-Ups to 4″/2″ Deficit

A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

A. Five sets of:
Dumbbell Shoulder Press x 4-6 reps @ 2011
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds

B. Complete as many rounds and reps as possible in 4 minutes of:
4 Strict Pull-Ups
8 Push Presses (95/65 lbs)

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 Kettlebell Swings (32/24 kg)
15 Push-Ups

A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps

B. Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
*Set 6 – 95% x 1 rep
*Set 7 – 100% x 1 rep
Rest as needed

C. For Time:
20 Deadlifts @ 225/135 lbs
9 Muscle-Ups
15 Deadlifts @ 275/185 lbs
12 Muscle-Ups
10 Deadlifts @ 315/215 lbs
15 Muscle-Ups

D. 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.

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes

“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high

“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high

“Tommy V”
For time
21 Thrusters with 115 pounds
12 ascents Rope Climb 15 ft high
15 Thrusters with 115 pounds
9 ascents Rope Climb 15 ft high
9 Thrusters with 115 pounds
6 ascents Rope Climb 15 ft high