FITNESS
A. Every two minutes, for 20 minutes (5 sets of each):
Interval 1 – Alternating Reverse Lunges with Kettlebells x 20 reps
Interval 2 – Strict Shoulder Press with Kettlebells or Dumbbells x 10 reps
B. For max reps/calories:
2 Minutes of Row or Assault Bike (for calories)
2 Minutes of Strict Pull-Ups
2 Minutes of Push-Ups
2 Minutes of Air Squats
AIM
A. Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat
B. Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (135/95 lbs)
10 Burpee Box Jump-Overs
SPORT
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
Minute 3 – Unbroken Double-Unders x 30-40 reps
B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.
*Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
D. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
*Note times for each set, and any modifications