A. Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6-8 reps @ 3011
(stick to the tempo – 3 second descent – use more weight than used on April 28)
Station 2 – Supine Ring Row x 8-10 reps @ 2111 (get as horizontal as possible)
Station 3 – L-Seated Dumbbell Press x 8 reps @ 2111 (increase load from weight used on April 21)
B. Five rounds for time of:
5 Shoulder to Overhead
10 Burpees Over the Barbell
A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch
B. Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell
A. Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat + Jerk Build to today’s heaviest set.
B. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 70-75%
Rest 90 seconds to 2 minutes between sets.
C. Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes
D. Three sets of:
Seated Single-Leg Lifts x 20 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift a heel as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
*Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Tuck-Up to V-Up Complex x 10 reps
Rest 60 seconds
Optional Additional Conditioning Session
Every 10 minutes, for 40 minutes (4 sets):
Run 800 Meters
4/3 Rope Climbs (15′)
Assault Bike for Max Calories