A. Four sets of:
Front Squat x 6-8 reps @ 3011
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate every 20 calories, and Row for as many calories as possible in 10 minutes
A. Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps
B. Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
*For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B. Build to 85-90% of your 1-RM Snatch, and then…
Every 20 seconds, for as long as possible…
Snatch x 1 rep @ 85% of your 1-RM
*RULES – You may only take one attempt within each 20-second window. If you miss within the first 10 reps, keep going. If you miss a second time, or if your first miss comes after your first 10 snatches, stop. Note how many reps you made, and note any miss that occurred within the first 10 reps.
C. Every 2 minutes, for 16 minutes (8 sets) of:
Back Squat x 3 reps @ 85% of 1-RM
D. For time:
20 Calories of Assault Bike
30 Chest-to-Bar Pull-Ups
40 Overhead Squats (115/83 lbs)
30 Chest-to-Bar Pull-Ups
20 Calories of Assault Bike