A. Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B. Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
A. Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1
B. Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps
Rest 3 minutes between sets.
A. For max reps in 2 minutes:
100 Double-Unders
Muscle-Ups x Max Reps in remaining time
Note when you complete the double-unders, a good goal would be right at the 60 second mark.
B. Four sets of:
2 Jerk-Grip Push-Presses from Behind the Neck + 2 Jerk-Grip Overhead Squats @ 2211
Rest as needed
C. Every minute, on the minute, for 16 minutes:
Split Jerk x 1 rep
Build over the course of the 16 sets, to today’s heavy 1-RM.
D. Three rounds for time of:
400 meter run
10 Ground to Overhead (155/105 lbs)
20 Toes to Bar
30 Wall Ball Shots (30/20 lbs to Target)