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FITNESS
A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 2011
Rest 60 seconds
Jump Rope Technique Work x 60 seconds
Rest 60 seconds
B. Three rounds for time of:
10 Burpee Box Jump Overs
20 Push-Ups
AIM
A. Five sets of:
Dumbbell or Barbell Bench Press
(set 1 = 5, set 2 = 3, set 3 = 3, set 4 = 2, and set 5 = 2 reps)
Rest 90 seconds
Snatch Technique Work x 1.1.1
(rest 10 seconds between each single)
Rest 90 seconds
B. Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dips
SPORT
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
(legless if you can do so safely, then grip with feet before you touch and come down)
L-Sit x 30-45 seconds
B. Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets
If you performed your set of 10 at 75% last week, go to 77%.
D. Every minute on the minute for 20 minutes:
Odd Minutes: 115/75 lb Hang Squat Clean x 10 reps
Even Minutes: Muscle-Ups x 3-6