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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