A. Three sets of:
Front Squat x 6-8 reps @ 30X1
Rest 60 seconds
Single-Arm Trap 3 Raise x 8-10 reps each arm @ 3010
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters
20 Pull-Ups
20 Burpees
A. Take 20 minutes to build to a new 1-RM Front Squat
B. Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters (135/95 lbs)
20 Pull-Ups
20 Burpees Over the Barbell
A. For time:
Deadlift Hold (315/225 lbs)
(lift a barbell to top of deadlift position – start clock when you are fully locked out, and end test when your knees bend, you drop the barbell, or hinge/lean back at the hips to support the load)
B. Take 15-20 minutes to build to today’s 1-RM Power Clean
C. “Miller Time”
Ten rounds for time:
3 Squat Clean and Jerks (225/145 lbs)
4 Box Jumps (30″/24″)
Compare results to September 26, 2015.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Row 5000 meters