A) HB Back Squat; 4, 4, 4; rest 2-3 min

+

3 sets:

– 10 RDL @2010 (tough)

– 90 sec row @ 90%

rest 2 min

+

3 sets:

– 10 DB push press (tough)

– 400 m run @ 90%

rest 2 min

A) Split Jerk x 2-3 (70%) – re-rack to shoulder – 8 sets; rest 60-90 sec
B) Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 2-3 min
C) 400m farmers carry for time (70/53, 53/35, 44/25)

5 min AMRAP @ 80-90%:

– 8 RKB swings (heavy)

– 7 no push-up burpee box jumps 20/16”

– 6 toes 2 bar

– 5 goblet squats

3 min rest

 

5 min AMRAP @ 80-90%:

– Row for meters

3 min rest

 

5 min AMRAP @ 80-90%:

– 8 thrusters (95/65)

– 10 sit-ups

– 30 double unders

3 min rest

 

5 min AMRAP @ 80-90%

– Airdyne for cal

 

A1) Strict Press @21X1; 8-6-4-2; rest 90 sec

A2) Wtd chin up @31X1; 2-2-1-1; rest 90 sec

– or negative pull-ups; 4 sec down; 5-5-4-4 reps

B) Front rack walking lunges; 20 tough steps; 3 sets; rest 2 min

+

2 rounds at 90+%:

– 20 wallballs (20/15)

– 20 alt. DB snatches (50-70/20-40)

– 20 burpees

*rest 4-5 minutes

 

– go in the reverse order on the second round and compare times

 

A) A. Power Clean – build to a 1RM in 8 min

– start timer at about 40-50% 1RM

rest EXACTLY 2 min

B) Power Clean – 90% AMRepsAP of part A in 8 min

C) Tabata Ring Dips/Straight legged abmat sit-ups

– 8 sets of each, alternating

 

Compare to 9/24/13

 

– Tabata score is lowest rep number for both movements. Add them together for a total.

 

A) Front squats with a pause 3 reps x 4; rest 2-3 min

– pause 3 seconds at very bottom on first rep, second two are regular speed

+

3 sets @ 80-90%

– 500 m row

– 10 thrusters (95/65)

– 10 OTB burpees

– 10 box jump SD (24/20”)

rest 4-5 min

 

*elevate heals on squats to open hips/elevate torso

*change up order each round and record times

*keep times the same