A. Three sets of:
Strict Supinated-Grip Pull-Ups x 5 reps @ 21X0 (add weight if possible)
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
A. Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes
B. Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders
A. Every 2 minutes, for 24 minutes (12 sets):
Snatch
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80%
*Sets 10-12 = 1 rep @ 90%
B. Every 2 minutes, for 24 minutes (12 sets):
Clean
*Sets 1-3 = 3 reps @ 60%
*Sets 4-6 = 2 reps @ 70%
*Sets 7-9 = 1 rep @ 80%
*Sets 10-12 = 1 rep @ 90%
C. Every 90 seconds, for 18 minutes (12 sets):
Dead Stop Front Squat x 3 reps @ 70% of last week’s 1-RM
D. Complete as many rounds and reps as possible in 6 minutes of:
55/35 lb Dumbbell Man-Makers
Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.
*Goal is 30 reps
Optional Conditioning Session
Running Four rounds:
300 meters @ 80%
300 meters @ 50%
600 meters @ 80%
100 meter walk
Total Distance: 5200 meters