FITNESS
A. Every minute, on the minute, for 21 minutes:
Minute 1 – Dumbbell Push Press x 6 reps
Minute 2 – Renegade Rows x 6 reps
(Push-Up, Row Left, Push-Up, Row Right)
Minute 3 – Alternating Lateral Lunge x 12 reps
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches
12 Push-Ups
12 Jumping Lunges
AIM
A. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk x 1 rep
Suggested loading per set (by %): 70, 75, 80, 80, 85, 85, 90, 90, 95, 95
*Goal is to establish perfect footwork and mechanics.
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Ground to Overhead (135/95 lbs)
12 Alternating Overhead Reverse Lunges (135/95 lbs)
12 Ring Dips
SPORT
A. Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.
B. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk
*Build to today’s heaviest set.
C. Complete as many rounds and reps as possible in 17 minutes:
50 Calorie Row
50 Wall Ball Shots (20 lbs to 10′/14 lbs to 9′)
50 Shoulder to Overhead (115/85 lbs)
50 Box Jumps (24″/20″)
D. Three sets of:
Sumo-Semi-Stiff Leg Deadlifts x 8 reps
Rest as needed
Stationary Dips x 20-30 reps
Rest as needed
Optional Additional Conditioning Session
Hike for 40-60 minutes – steep terrain if possible