A. Three sets of:
Back Squat x 8 reps @ 31X1
Rest 60 seconds
Supine Ring Rows x 8 reps @ 2111
Rest 60 seconds
Dumbbell Bench Press x 8 reps @ 2011
Rest 60 seconds
B. Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
10 Thrusters
10 Strict Pull-Ups
A. Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%
B. Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (95/65 lbs)
20 Pull-Ups
A. Take exactly 10 minutes to build to today’s heavy Push Press,
followed immediately by…
Exactly 8 minutes to build to today’s heavy Power Jerk,
followed immediately by…
Exactly 6 minutes to build to today’s heavy Split Jerk
B. For times:
165/115 lb Power Snatch x 10 reps
Rest 2 minutes
135/95 lb Power Snatch x 10 reps
Rest 2 minutes
95/65 lb Power Snatch x 10 reps
C. Back Squat
Set 1- 5 reps @70%
Set 2- 3 reps @80%
Set 3- 1 rep @85-90%
Set 4- 10 reps @75%
Set 5- 10 reps @75%
Rest 2-3 minutes
D. Complete as many rounds and reps as possible in 8 minutes of:
6 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Calorie Assault Bike
18 Chest-to-Bar Pull-Ups
Optional Additional Conditioning Session
Six sets:
60 seconds Assault Bike @ 70+/80+ RPM
30 seconds of Sled Drag
Rest 3 minutes
*Sled should not be a grind and be one continuous effort with no stops.