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#

20 min to build to a 1RM deadlift

then…

Take 70% of your 1Rm and perform the following:

5 rounds for time of

– 5 deadlifts

– 8 lateral burpees

 

7X1 – 2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.

then…

“Edward 40 Hands”

For time:

– 40 double-unders

– 30 KB swings

– 40 push-ups

– 25 KB swings

– 40 jumping squats

– 20 KB swings

– 40 pull-ups

– 15 KB swings

– 40 double unders

4 rounds for total reps of:

In 90 seconds Run 200m then with the remaining time perform AMRAP of power snatch @ 95/65#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

then…

After-party of u-pick:

– 3 rounds of ME L-sits

– 3 sets of ME L-strict pull-ups

– 3 sets of 10 GHD sit-ups (3 sec down, 3 sec up)

20 min to establish a low bar back squat 3RM

then…

“Karen”

– 150 wallballs for time (20/15)