High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
then…
75 TGUP – NOT for time – moderate load to ensure it keeps you focused (do not exceed 25 minutes)
optional: row 1,000m for time
15 minutes to establish a 3RM (touch and go) Power Clean
then…
3 rounds for time of:
– 10 Jumping Lunges (5/side)
– 15 Power Cleans 95/65#
– 20 HR Pushups
– 25 Sit-ups
*compare to 8/7/12
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk)
then…
3 rounds for time of:
– 5 Deadlifts (275/185) or 75% of 1RM
– 10 HSPU
– 400 m run
*rest 1 min
1a) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1b) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
then…
10-minute AMRAP of:
– 10 kettlebell swings (53/35)
– 30 double unders
– 10 burpees onto bumpers (45lb plate)
Strength/Skill
A1.) 4×3 – 3 Stop Snatch Pull @ 110% of 1RM; rest 60 sec
A2.) 4×3 – Snatch Grip Push Press (behind the head); rest 60 sec
then…
4 rounds for time:
– 200 m run
– 10 ring dips + ME ring dips (if first 10 unbroken)
– 20 abmat sit-ups
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
Note: Percentage should be based off of your most recent 1RM Squat.
then…
“Little Adrian”
Seven rounds for time of:
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″ box
Deadlift
5×2 @ 80-85% max, rest ONLY 60 sec
then…
In 12 minutes complete:
100 Double-Under buy-in (or 300 singles)
AMRAP of…
– 7 Deadlifts (A: 275/185, I: 225/145, B: 155/95)
– 21 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes.
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
then…
12 minute AMRAP of:
– 8 Front Squats (155/105)
– 10 T2B
– 12 HR Pushups