A. Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seat
A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Handstand Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(Use PVC pipe, bands and kettlebells)
B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 70-80% of 1-RM Jerk
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Jump to Split x 1 rep @ 80-100% of 1-RM Jerk
C. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-3 = 2 reps @ 70-80%
*Sets 4-6 = 2 reps @ 80-90%
*Sets 7-8 = 1 rep @ 90-95%
*Sets 9-10 = 1 rep @ 95+%
D. Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean + Jerk @ 60%
(high hang, mid-patella, floor)
Followed by…
Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90%
Optional Additional Conditioning Session Every 5 minutes, for 20 minutes (4 sets):
Row 500 meters
100-Foot Sandbag Carry (bear hug hold, moderate load)
10 Burpees Over the Sandbag
100-Foot Sandbag Carry (bear hug hold, moderate load)
10 Burpees Over the Sandbag