A. Five sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
L-Seated Dumbbell Press x 8 reps @ 2011
Rest 45 seconds
B. Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
A. Front Squat
Set 1: 5 reps @65%
Set 2: 4 reps @75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
B. Five rounds for time of:
Row 250 Meters
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)
A. In 10-15 minutes build to today’s heavy Clean & Jerk
B. Complete as many reps as possible in 15 minutes of:
10 Squat Clean & Jerks (135/85 lbs)
15 Burpees Over Bar
8 Squat Clean & Jerks (185/115 lbs)
15 Burpees Over Bar
6 Squat Clean & Jerks (225/145 lbs)
15 Burpees Over Bar
4 Squat Clean & Jerks (275/175 lbs)
15 Burpees Over Bar
2 Squat Clean & Jerks (305/200 lbs)
15 Burpees Over Bar
Max Squat Clean & Jerks (315/205 lbs)
C. Three sets of:
JM Press x 6 reps
Rest 2-3 minutes
D. Three sets of:
Dumbbell Tate Presses x 12 reps
Rest 45 seconds
Tempo Push-Ups @ 1111 x Max Reps
Rest 45 seconds
Banded Pull-Downs x 50 reps
Rest 45 seconds
Optional Additional Conditioning Session
Ten minutes of Assault Bike @ 50-55/60-65 rpm
100 meter recovery walk
Ten minutes of Assault Bike @ 55-60/65-70 rpm
100 meter recovery walk
Ten minutes of Assault Bike @ 50-55/60-65 rpm