A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball Shots
20 Mountain Climbers
10 Push-Ups
A. Four sets of:
Pause Front Squats x 6 reps @ 31X1
Rest 3 minutes
All four sets should be heavy, working sets.
B. Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 6 minutes (3 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
B. Build to 85-90% of your 1-RM Snatch, and then…
For time:
10 Snatches @ 85% of your 1-RM
*Penalty – If you fail an attempt, perform 10 Burpees Over the Barbell before taking your next attempt. Note how many, if any, attempts were failed over the course of the 10 reps.
C. Three sets of:
Back Squat x 5.5.5.5
(rest 30 seconds between clusters of 5 reps)
Rest 3 minutes between sets
D. Complete rounds of 40, 30 and 20 cals/reps for time of:
Rowing (for calories)
Burpees Over the Erg
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Three sets of:
Run 800 Meters @ 1-Mile PR pace
Run 400 Meters @ 60%
Rest 5-6 minutes