A. Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds
B. Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings
C. Two sets of:
200 Meter Farmer’s Carry
Rest as needed
A. Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
Immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B. Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps
Rest 4 minutes and complete three sets.
A. Front Squat
*Set 1 – 4 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Sets 5-8 – 1 rep @ 90-94%
Rest 2-3 minutes between sets.
B. *Same as last week…try to increase the loads for your tops sets of each movement.
Every 2 minutes, for 8 minutes (4 sets):
3-Position Snatch (high hang, mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
2-Position Snatch (mid-thigh, then floor – build over the four sets)
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1 rep (build over the course of the five sets)
C. Every minute, on the minute, for 6 minutes:
3-8 Strict Handstand Push-Ups
3-8 Bar Muscle-Ups
*Choose a rep range that will be challenging, but one in which you will be able to complete the full six minute piece.
D. Complete as many rounds and reps as possible in 3 minutes of:
3 Hang Squat Cleans (135/95 lbs)
6 Thrusters (135/95 lbs)
9 Shoulder to Overhead (135/95 lbs)
12 Box Jump-Overs (24″/20″)
Rest exactly 3 minutes, and then…
For time:
Row 750 Meters
Rest until the running clock hits 12:00, and then repeat all of the above.
Enter results as follows:
Round 1 – 3 rds + 2 reps, 2:32 Round 2 – 2 rds + 22 reps, 2:40