In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by…
20 rounds (partners alternating full rounds) of…
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips
12 Push-Ups
16 Air Squats
immediately followed by…
1600 Meter Relay Run (alternating 400 meters)
A. Build to today’s heavy…
Clean & Jerk x 3 reps
Drop back down to 65%, and then…
Build to today’s heavy…
Clean & Jerk x 2 reps
*Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.
B. Three rounds for time of:
30 Squat Cleans (115/75 lbs)
30 Chest-to-Bar Pull-Ups
800 Meter Run
*30-minute time cap
C. Three sets of:
Single Arm Dumbbell Row x 8 reps each arm @ 2111
Rest as needed
Banded Pull-Aparts x 30-40 reps
Rest as needed