For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)
*Scale up or down as appropriate.
For time:
Run 1 Mile
26 Burpee Box Jumps (24″/20″)
26 Strict Pull-Ups
26 Thrusters (95/65 lbs)
26 Strict Knees To Elbows
26 Kettlebell Swings (24/16 kg)
*Scale up or down as appropriate.
A. Every 2 minutes, for 8 minutes (4 sets):
Hang Clean + Clean @ 70-80%
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Clean x 1 rep @ 85-95%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
B. Deadlift
*Set 1 – 5 reps @ 65-70%
*Set 2 – 4 reps @ 70-75%
*Set 3 – 3 reps @ 75–80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 rep @ 85-90%
Rest 3 minutes between sets.
C. Complete as many rounds and reps as possible in 12 minutes of:
10 Overhead Walking Lunges (135/95 lbs)
4 Muscle-Ups
D. For completion:
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Row 3000 Meters @ 10 seconds slower than your 5k pace
Rest 3 minutes