A. Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
B. Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips
A. Five sets of:
Push Press x 3 reps
Rest as needed
Build to today’s heaviest triple.
B. Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 8-10 reps
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps
B. Eight sets of:
Front Squat + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Rest 60-90 seconds
*Sets 1-2 – 60-70% of 1-RM Clean & Jerk
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%
C. Every 2 minutes, for 12 minutes (6 sets) of:
2 Power Cleans + 1 Power Jerk
*Sets 1-3 – 70-75% of 1-RM Clean & Jerk
*Sets 4-6 – 75-80%
D. Three sets of:
Dumbell Floor Press x 15 reps @ 21X1
Rest 45 seconds
Ring Biceps Curls x 12 reps @ 2021
Rest 45 seconds
Band Pull-Aparts x 30 reps
Rest 45 seconds
E. At designated paces:
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)
Run 400 Meters – moderately hard (80-85%)
Run 800 Meters – easy (60-70% effort)