FITNESS & AIM
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14:
Close Grip Supinated Chin-Ups @20X2 x 2-5 reps OR Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
Minutes 3-4, 9-10 & 15-16:
Wall Walks x 3 reps OR Handstand Walk x 10 meters
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of FLR on Rings OR L-Sit or L-Sit Progression with Boxes
B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)
*Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
SPORT
A. Five sets of:
Full + Quarter Front Squat x 2 reps
Rest 2 minutes
Build over the course of the five sets.
B. Five sets of:
Halting Snatch Deadlift + Snatch Pull + Snatch @ 80-90% of 1-RM Snatch
Rest as needed
C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 3-5% more than you used last Monday
D. Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Kettlebells (24/16 kg KBs in each hand)
10 Bent Over Double Arm Kettlebell Rows
OPTIONAL Additional Conditioning Session
For 30 minutes:
Run 400 Meters @ 75% of your best 400
Run 400 Meters @ 50% of your best 400
Example…if your best 400m is 60 seconds, you’d run 75% at 80 seconds, and 50% at 120 seconds.