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A. Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 60 seconds

Dumbbell or Barbell Push Press x 8-10 reps

Rest 60 seconds

Plank from Elbows x 60 seconds

B. Three rounds for time of:

Run 400 Meters

30 Kettlebell Swings

30 Air Squats

A. Take 20 minutes to build to today’s 1-RM Power Clean & Jerk

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps (focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 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 4 reps (Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

Followed by…

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

C. Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean x 3 reps @ 60%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

High Hang Clean + Hang Clean @ 70%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Clean + Clean @ 80%

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Clean Pull + Clean & Jerk @ 85-90%

D. Three sets of:

Supinated-Grip Bent-Over Barbell Row x 10 reps @ 2111

Rest 60 seconds

Prone Chinese Plank x 60 seconds

Rest 60 seconds

Optional Additional Conditioning Session

Every 5 minutes, for 20 minutes (4 sets):

30/20 Calories of Assault Bike

200-Foot Sandbag Carry (bear hug hold only, heavy!)

10/7 Muscle-Ups