In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200 Meter Run
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
D. Three sets for times of:
20 Bar Facing Burpees
15 Thrusters (155/105 lbs)
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 3 minutes
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Twelve sets of:
Run 200 Meters @ 90-100% of your 1-Mile PR pace
Jog 200 Meters @ easy pace