In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
In teams of two, alternating each movement, complete ten rounds of:
10 Dumbbell Hang “Clusters”
10 Burpees
Run 200 Meters
(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)
A. Every 2 minutes, for 20 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
B. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
C. Every 2 minutes, for 12 minutes (6 sets) of:
Dead-Stop Front Squat x 1 rep @ 90-95% of 1-RM Dead Stop Front Squat
D. Complete as many rounds and reps as possible in 6 minutes of:
12 Toes to Bar
12 Kettlebell Swings (24/16 kg)
12 Box Jumps (24″/20″)
E. Three sets of:
Sinlge-Arm Dumbbell Press x 6-8 reps each arm
Rest as needed
Single-Arm Dumbbell Row x 6-8 reps each arm
Rest as needed
Optional Additional Conditioning Session
Run 1000 meters @ 70%
Rest 60 seconds
Run 800 meters @ 80%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 600 meters @ 85%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 400 meters @ 90%
Rest 3 minutes
Run 1000 meters @ 70%
Rest 60 seconds
Run 200 meters @ 95%