A. Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Barbell Roll-Outs x 6-8 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Man-Makers
200 Meter Run
10 Burpees
200 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps
Build no heavier than mechanical failure.
B. Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps (135/95 lbs)
200 Meter Run
Burpee Pull-Ups x 10 reps
200 Meter Run
A. Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 65-75%
(high hang, mid-thigh, floor)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch + Snatch @ 75-85%
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch @ 85-95%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pull x 2 reps @ 95-100%
B. Strict Overhead Press
* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.
C. Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees Over the Barbell
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups
D. Three sets of:
Strict Supinated-Grip Pull-Ups x max reps
Rest 90 seconds