A. Four sets of:
Front Squats x 6-8 reps
Rest 10 seconds
Farmer’s Carry x 100 Meters
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Complete as many rounds and reps as possible in 6 minutes of:
6 Burpees
6 Strict Pull-Ups
12 Wall Ball Shots
A. Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes
B. Three rounds for time of:
15 Strict Handstand Push-Ups
20 Alternating Front Racked Reverse Lunges (135/95 lbs)
C. Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds
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
B. Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. Focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
C. For time:
25 Shoulder to Overhead (115/75 lbs)
5 Bar Muscle-Ups
20 Shoulder to Overhead
4 Bar Muscle-Ups
15 Shoulder to Overhead
3 Bar Muscle-Ups
10 Shoulder to Overhead
2 Bar Muscle-Ups
5 Shoulder to Overhead
1 Bar Muscle-Up
D. Rest until fully recovered – or as long as your training schedule permits, and then…
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (115/75 lbs)
6 Bar-Facing Burpees Over the Barbell
9 Pull-Ups
This is light and fast. Challenge yourself on the pacing and don’t be afraid to hit the wall.