FITNESS
A. Three sets of:
KB Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible)
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 200 Meters
10 Alternating Single-Arm DB Snatches
20 Jumping Lunges (or walking lunges)
AIM
A. Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep @ 80-95%
Build over the course of the 10 sets.
B. Five rounds for time of:
5 Power Snatches (115/75 lbs)
10 Overhead Walking Lunges (115/75 lbs)
30 Double-Unders
SPORT
A. Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep
Build over the course of the six sets to today’s heaviest single.
B. Take 20 minutes to build to today’s heaviest…
Clean x 1 rep
C. “Lil Fish 2.0″
Climb the following ladder every minute, on the minute, for as long as possible:
185/135 lb Clean & Jerk + 10 Strict Handstand Push-Ups
205/145 lb Clean & Jerk + 9 Strict Handstand Push-Ups
225/155 lb Clean & Jerk + 8 Strict Handstand Push-Ups
245/165 lb Clean & Jerk + 7 Strict Handstand Push-Ups
265/175 lb Clean & Jerk + 6 Strict Handstand Push-Ups
285/185 lb Clean & Jerk + 5 Strict Handstand Push-Ups
305/195 lb Clean & Jerk + 4 Strict Handstand Push-Ups
325/205 lb Clean & Jerk + 3 Strict Handstand Push-Ups
345/215 lb Clean & Jerk + 2 Strict Handstand Push-Ups
365/225 lb Clean & Jerk + 1 Strict Handstand Push-Ups
Total score is the number of handstand push-ups completed within the time limit. E.g., a male athlete who successfully clean & jerks 305 lbs, but fails 325 lbs, will have a score of 49 reps.