Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (95/65 lbs)
Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (95/65 lbs)
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the three sets.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Build to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
B. Every 3 minutes, for 15 minutes (5 sets):
Push Press x 8 reps
Aim for three heavy work sets.
Goal is to be 3-5% heavier than October 3rd.
C. Two sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups
10 Strict Handstand Push-Ups to 4″/2″ Deficit
Rest 4 minutes
D. Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Pronated Wide-Grip Strict Pull-Ups x 10-12 reps
Rest as needed