Four sets for max reps of
: 60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds
Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds
A. In 15-20 minutes build to today’s 3-RM Clean & Jerk
(drop from overhead every rep, but immediately place your hands on the barbell for the next rep)
B. Three sets of:
Clean & Jerk x 1 rep @ 100% of today’s 3-RM
Rest as needed
Followed by…
Three sets of:
Clean & Jerk x 3 reps @ 80% of today’s 3-RM
Rest as needed
Followed by…
One set of:
Clean & Jerk x 5 reps @ 70% of today’s 3-RM
C. For time:
800 meter Run
20 Strict Handstand Push-Ups
30 Toes-to-Bar
40 Burpees to Target 6″” Above Reach
30 Toes-to-Bar
20 Strict Handstand Push-Ups
800 meter Run
D. Three sets of:
Close-Grip Dumbbell Bench Press x 10 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 10 reps
Rest as needed