15 minutes Handstand/Handstand Walk practice
then…
Run 800M for time.
*The AMRAP will start exactly 8 minutes after the start of the run.
8 minute AMRAP of:
10 Behind the Neck Push Press @ 115/75# (no racks)
20 Abmat Sit-ups
30 Double-Unders
*Rest 4 minutes.
Run 800m for time.
7×2 3-stop snatch pull + high hang snatch; rest 60 sec
then…
For time:
– Run 400m
– 21 Chest 2 Bar Pull-ups
– 42 KB Swings (53/35)
– Run 400m
– 15 C2B Pull-ups
– 30 KB Swings
– Run 400m
– 9 C2B Pull-ups
– 18 KB Swings
15 min to find your High Bar Back Squat 1RM (oh yes, we are starting a new cycle)
then…
For time:
– 5 Clean & Jerks (185/120)
-10 Lateral Burpees
– 4 Clean & Jerks
– 8 Lateral Burpees
– 3 Clean & Jerks
– 6 Lateral Burpees
– 2 Clean & Jerks
– 4 Lateral Burpees
– 1 Clean & Jerk
– 2 Lateral Burpees
15 minutes to build up to a 1RM clean
then…
For time:
– 15 squat cleans – 135#/95#
– 400 m run
– 15 power cleans – 135#/95#
– 400 m run
– 15 shoulder to overhead – 135#/95#
– 400 m run
*Compare to 3-13-12
15 minutes Split Jerk practice.
then…
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 45 sec. (bands and boxes for progressions)
1b) 3X20 UB KB Snatches (each arm) – heaviest possible, rest 45 sec.
1c) 3X25 UB Medball Sit-ups (20/15) – heavy, rest 45 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 45 sec.
A.) 5×3 High Hang Snatch; rest 60 seconds
B.) 5×3 Snatch lift-offs (stopping at pockets) @ 100-120%; rest 60 seconds
then…
For time:
4 rounds for time of:
– 5 Power Snatches (115/75)
– 10 BB Step-ups 20″ (115/75)
– 200 m run
15 minutes to establish a 1RM Weighted Strict Pullup.
Once you establish a max use the rest of the time to practice your kipping technique with or without a band or practice the butterfly kip if you have the regular one down already.
then…
3 rounds for time of:
– 10 Burpee Over-the-Box Jumps 30/24″ (touching the top of the box is required, but opening the hip is not)
– 15 Pull-ups
– 50 Double Unders or 150 Singles
All out effort through these three rounds.
7X2 Pause Front Squats (3 seconds at bottom) – heaviest possible, rest 60 sec.
then…
5 rounds for total working time:
– 100m Shuttle Run (50m, 100m)
– 14 HR Pushups
– 7 Hang Squat Clean to Thrusters @ 95/65#