Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
15 Kettlebell Swings
10 Dumbbell Push Press
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (155/105 lbs)
10 Shoulder to Overhead (155/105 lbs)
A. Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed
Build to today’s heaviest set.
B. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 65-70%
Rest 2 minutes between sets.
*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups
20 Toes-to-Bar
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat one more time.
D. 10 Tuck to V-Up Complexes
followed by…
100 Hollow Body Bounces
followed by…
Three sets of:
L-Sit Flutter Kicks on Kettlebells x 15-30 seconds
Rest as needed
Optional Additional Conditioning Session
(If possible, do this session a few hours before or after your primary training session.)
Twenty sets of:
Row 250 meters @ 2000 meter PR pace.
Rest 30 seconds