A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side @ 2011
Rest 60 seconds
100-Foot Suitcase Carry each arm
Rest 60 seconds
B.
Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
A.
Take 15-20 minutes to build to today’s 1-RM Power Clean
B.
For time:
10 Power Cleans (155/105 lbs)
100 Double-Unders
8 Power Cleans
80 Double-Unders
6 Power Cleans
60 Double-Unders
4 Power Cleans
40 Double-Unders
2 Power Cleans
20 Double-Unders
Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.
A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Build over the course of the 8 sets.
B.
Every 4 minutes for 32 minutes (8 sets):
20/15 Calorie Row
15 Burpee Box Jump Overs (24″/20″)
8 Strict Handstand Push-Ups to 2″/0″ Deficit
C.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed