Four sets of:
– Clean Grip Deadlift w/ shrug x 4 reps @ 21X1
– Rest 30 seconds
– Strict Handstand Push-Ups x Max Reps + Kipping HSPUs x Max Reps @ 2010
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps)
– Rest 2 minutes
For time:
– 40 Kettlebelll Swings (24/16 kg)
– 20 Burpees
– 30 Kettlebell Swings
– 15 Burpees
– 20 Kettlebell Swings
– 10 Burpees
– 10 Kettlebell Swings
– 5 Burpees
15 minutes to practice the Split Jerk or establish a 1RM.
then…
4 rounds for total working time of:
– 7 Split Shoulder Press 95/65# DEMO VIDEO
– Run 200m
– 14 Over the Box Jumps 24/20″ (landing on top is acceptable)
*Rest 1 minute between each round.
7X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – rest 60 sec
Demos: 3-STOP SNATCH & HI-HANG SNATCH
then…
3 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups
2 minutes to complete:
1 ME UB Set of Power Snatches (115/75)
Low Bar Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%
*rest 1:00-2:00 between sets
then…
For time
– 7 Bear Complex @ 135/95#
– 50 Double-Unders
– 5 Bear Complex @ 155/105#
– 50 Double-Unders
– 3 Bear Complex @ 185/115#
– 50 Double-Unders
I – 95/75, 115/85, 135/95
B – 75/35, 85/45, 95/55
Front pause squats
2-2-2-2-2-2-2
*stay at absolute bottom for 3 seconds, bounce off calves and come up
then…
Three rounds for time of:
– 8 Split snatch (115/75) alternating legs
– 10 Ring dips
– Run 400 meters
10 min to find weighted push-up 3RM @ tempo 1111
then…
4 rounds for time:
– 400 m run
– 15 C2B pull-ups
15 minutes Tall Clean Practice (go to a 1RM if technique is sound). DEMO VIDEO
for time:
– 9 Thrusters 135/95#
– 50 Double-Unders
– 7 Thrusters 135/95#
– 50 Double-Unders
– 5 Thrusters 135/95#
– 50 Double-Unders
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
then…
5 rounds for time of:
– 3 Hang Power Snatches @ 80% (of above)
– 6 Box Jumps 30/26″
– Run 200m
– 3 Hang Squat Snatches @ 80%
– 6 Box Jumps 30/26″