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
Supine Ring Row x 10-12 reps @ 2111
Rest 60 seconds
B. Three rounds for time of:
Run 200 Meters
12 Alternating Single-Arm Dumbbell Snatches
C. Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Front Leaning Rest on floor (or scale up to rings) x 45-60 seconds
Rest 60 seconds
A. Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
*Set 1 – 60% *Set 2 – 65%
*Set 3 – 70% *Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%
B. Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders
C. Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds
A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110 (these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps
B. Every two minutes, for 16 minutes (8 sets):
2 Front Squats + Split Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
*Sets 1-2 – 70-75% of 1-RM Clean & Jerk
*Sets 3-4 – 75-80%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
C. Every 2 minutes, for 16 minutes (8 sets) of:
Clean Lift-Off with Pause at Knees + Power Clean + Power Jerk
Build to today’s heavy over the course of the eight sets.
D. Four sets of:
Single-Arm Dumbell Press x 6-8/side @ 21X1
Rest 60 seconds
Dumbbell Chinese Rows x 8-10 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds
Optional Additional Conditioning Session
Two sets for times of:
Run 1600 Meters
Rest 15 minutes
*Hit the first mile at 95+%. You’ll have 15 minutes to rest and recover before you’ll attempt to repeat the effort.