A1) 3 x 10/side plank rows; rest 20 sec
A2) 3 x ME Toes 2 Bar; rest 1-2 min
then…
3 rounds for time:
– 400 m run
– 20 wallball sit-ups (20/15)
– 15 chest slapping push-ups
Double under practice or try for an unbroken max.
then…
5 rounds for total time of:
– 20 KBS (24/16kg)
– 10 Squat Clean to Thrusters (95/65#)
– 15 Burpees
*Rest 3 minutes between rounds
High Bar Back Squat
1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest AT LEAST 2 min
then…
3 rounds for time of:
– 400 m Run
– 21 Pull-ups
– 12 Deadlifts (225/155)
Clean Pulls @ 110-115% of 1RM
3-3-3-3
then…
Front Squat
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
*Compare to 10/4/12
rest 2 min then…
400 m run with all out effort
Technique/Strength
Practice or build up to a heavy Behind the Neck Jerk in 15 minutes.
then…
AMRAP in 12 min
– 8 knees to elbow
– 10 push-ups
– 25 double unders
then…
1,000 m row for time or 1 min on AD for max cal
7×1 3-Stop Snatch Pull + 1 High Hang Snatch
then…
50 KB Swings 24/16kg (heavier if able)
-then-
3 rounds of:
– 400 m run
– 20 box jumps
– 10 HSPUs
-then-
30 KB Swings 24/16kg (heavier if able)
7×1 of 1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk – rest 60-90 seconds
then…
For time:
“Burp the Baby”
15-12-9-6-3
– Power Clean (135/95)
– Lateral/Bar Facing Burpee
*compare to 10/31/11
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 1X2, 2X1 @ 90% – rest 2:00
then…
4 rounds for total time of:
– 10 Pull-ups
– Run 200m
– 20 Wall Balls 20/14#
*Rest 1 min
