A. Three sets of:
Back Squats x 6-8 reps @ 30X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Four rounds for time of:
Run 200 Meters
20 Wall Ball Shots
10 Strict Pull-Ups
A. Three sets of:
Back Squat x 6-8 reps @ 31X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes
B. Four rounds for time of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Pull-Ups
A. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
B. Take 15-20 minutes to find your 1-RM Snatch
(You may elect to do either a power or full, but please note next to the weight lifted whether it was a full or power snatch.)
C. Complete as many reps as possible in 4 minutes of:
Max Rep Snatch @ 85% of todays 1-RM
Rest until fully recovered, and then…
D. For max calories:
10 Minutes of Assault Bike
*Goal for male athletes is 200+ calories, and for females 150+ calories. Please take a note of the average RPM you held for the duration of the 10 minute piece. We will be using this number going forward.