A. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 30X0
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
Elbows to High Plank x 10 reps
Rest 45 seconds
Ring Row x 8-10 reps @ 3111
Rest 45 seconds
B. In teams of two, with only one partner working at a time, complete four sets each for time of:
Row 500 Meters
20 Wall Ball Shots
A. Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 2-3 minutes
B. Against a 4-minute running clock, perform the following:
Row 500 Meters
20 Wall Ball Shots
Pull-Ups x Max Reps
Rest 4 minutes between sets, and complete a total of four sets (32 minutes total).
A. Every 2 minutes, for 10 minutes (5 sets):
Snatch Push Press + Overhead Squat
Build in load over the five sets.
B. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
C. Four sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
*Good goal is to use 5-10 lbs more than you used last time
D. For time:
Row 2000 Meters
60 Chest-to-Bar Pull-Ups
30 Hang Power Snatches (135/95 lbs)