(910) 612-2203

blog.any.g

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