In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)
*Both athletes perform the run at the same time.
A. Take 15-20 minutes to build to today’s 1-RM Clean & Jerk
The goal should be to accumulate volume of PERFECT repetitions 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.
Followed by…
Three sets of:
Clean & Jerk x 1 rep @ 90% of today’s 1-RM
Rest as needed
B. For time:
10 Ground to Overhead @ 60% of today’s 1-RM
10 Ground to Overhead @ 70%
10 Ground to Overhead @ 80%
10 Ground to Overhead @ 70%
10 Ground to Overhead @ 60%
C. For time:
40/30 Calorie Assault Bike
30 Chest-to-Bar Pull-Ups
20 Burpee Box Jump Overs (24″/20″)
*This is a sprint, and needs to be performed as such.
D. Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 Reps
Rest as needed