A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds
B. In teams of two, partners alternate rounds and complete 7 each of:
10 Kettlebell Swings
5 Strict Pull-Ups
A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
B. In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlift*
5 Chest to Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple from part A.
A. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%
*Sets 6-8 = 1 rep @ 90-95%
B. Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed
C. Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 80-85%
D. Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Front Squats (185/135 lbs – from the floor)