4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Note: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
then…
5 rounds for total time of:
– Run 200m
– 10 Absolutely Vertical KBS 32/24kg
– 15 Burpees
*Rest 2 minutes after each round.
5×1 3-position squat snatch (pocket->knee->floor)
then…
5 rounds for time of:
– 45 sec. ME C2B Pullups
– 15 sec. Rest
– 45 sec. 5 Front Squats + 3 Push Jerks @ 135/95#
– 15 sec. Rest
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 60 sec.
then…
3 rounds for total reps of:
– 90 sec. ME Power Cleans (135/95)
– 90 sec. Rest
– 90 sec. ME Burpees
– 90 sec. Rest
*ME = max effort
15 min to establish a 3RM Low Bar Back Squat
then…
12 minute AMRAP of:
– 7 HSPU
– 14 Pistols (alternating)
– 21 V-Ups
Warm-up/Skill/Strength:
2 x 6 TGUP (heavy) (3/arm)
5 rounds for time:
– 5 L-pull-ups or strict pull-ups (no kipping)
– 15 Wallballs (20/15)
Overhead Squat
3-3-3
then…
For time:
– 21 Overhead squats (115/75)
– 50 Double-unders
– 100 m sprint
– 15 Overhead squats
– 50 Double-unders
– 100 m sprint
– 9 Overhead squats
– 50 Double-unders
– 100m m sprint
Hang Power Clean
3-2-1-1-1
then…
10-9-8-7-6-5-4-3-2-1
– Power clean (135/95)
– Box jump (24/20)
A1) Barbell Good Morning 8 Reps x 4 sets rest 15 sec
A2) 4 max effort horizontal leaps 4 sets rest 2min
B) Deficit push-ups AMRAP 3 sets rest 2min
C) 50 Med Ball Situps for time (ball against wall)