A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111 (keep elbows wide to the side of the body in line with shoulders and hips throughout the press)
Station 3 – Strict Pull-Ups x 8-12 reps @ 21X0
B. Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches
A. Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch (high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.
B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (155/105 lbs)
A. Take 15 minutes to build to today’s heavy:
Push Press + Power Jerk
Use blocks if you have them, but quickly reset yourself for the power jerk.
B. Five sets for max reps of:
45 seconds of Power Snatch (95/65 lbs)
Rest 45 seconds
C. Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%
Rest 2-3 minutes
D. Complete as many rounds and reps as possible in 2 minutes of:
10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
Rest 4 minutes, and repeat for a total of three sets. These must be sprint sessions. Do not pace – instead, learn how it feels to hit the throttle and hold nothing back…then rest 4 minutes and do it again.
Optional Additional Conditioning Work
Eight sets:
45 seconds Assault Bike @ 70+/80+ RPM
30 seconds Sled Drag
Rest 2 minutes
*Sled should not be a grind and be one continuous effort with no stops.