A. Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Strict Pull-Ups x 4-6 reps @ 2111
Rest 45 seconds
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups
A. Take 20 minutes to build to today’s 1-RM Power Clean
B. Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 75-85%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 90-95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps @ 95-105%
B. Deadlift
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
Make all sets heavy, but achievable.
C. Complete as many rounds and reps as possible in 10 minutes of:
6 Front Squats (225/155 lbs – taken from the floor)
30 Double Unders
D. Two rounds of:
200 meter Farmer’s Carry
200 meter Sandbag Carry (Bear Hug)
*Load based on what you can complete with no more than one drop per round per movement.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Two sets of:
Row 4000 meter @ 10 seconds slower than your 5k PR pace per 500 meters
Rest 4 minutes