FITNESS
A. Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – 2 Turkish Get-Ups
(keep the movement slow and controlled, focus on positioning)
Minute 2 – 6 Romanian Deadlifts @ 3011
Minute 3 – 10-12 Tempo Push-Ups @ 11X1
B. In teams of two, partners alternate complete sets to complete 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run
AIM
A. Every two minutes, for 16 minutes (8 sets) of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Build over the course of the 8 sets to today’s heavy.
B. In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders
*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.
SPORT
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – use slightly more load or bump your hands narrower than you had last week)
B. I. Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)
Rest 60 seconds, and then…
II. Every minute, on the minute, for 5 minutes:
Snatch from 2″ Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″ below the knee, pause, then snatch)
Rest 60 seconds, and then…
III. Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%
C. Five sets of:
40/30 Calories of Assault Bike
7/5 Ring Muscle-Ups
Rest 90 seconds
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.
D. Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Reverse Snow Angles x 15-20 reps
Rest as needed
*Overhand Deadlift Hold x 30 seconds
Rest as needed
*Pull Bar out of the rack (not from floor). Bar weight should be as heavy as possible, but you are not allowed to mix your grip or hook grip the bar – just a standard double-overhand grip.