Every 2 min, For 16 min:
Split Jerk x 1
B.
2 sets for max reps of:
Against a 6 minute running clock,
Row 1000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)
Rest 3 min between sets.
4 sets of:
Overhead Squat x 2-4 reps
Rest 2-3 minutes between sets
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Power Snatches (95/65#)
10 Box Jump Overs
3 sets, not for time, of:
Turkish Get-ups x 2-3 reps (each arm)
Alternating Pistols x 6-8 reps each leg (weighted if possible)
Box Jumps x 12-15 reps (max height)
B.
5 sets of:
Against a two-minute running clock, complete:
3 Hang Cleans (135/95#)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 minutes between sets.
Take 15 minutes and build to a 3RM Deadlift
B.
7 Rounds for time of:
5 Deadlift*
5 Chest to Bar Pull-Ups
-rest 1 min after each round.
*load with 70% of today’s heavy triple from part A.
4 sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Reverse-Grip Pull-Ups x 3-5 reps
Rest 90 seconds
B.
For time:
10 Wall Balls
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips
…
1 Wall Balls
10 Ring Dips
1200 Meter Run or Row
100 KB Swings
200 Air Squats
100 Burpees
1200 Meter Run or Row
(The above tasks are totals for the team of two. Partition reps as you see fit, but only one partner can be working at any given time.)
* reps can be scaled.
3 sets of:
Front Rack Walking Lunges x 20 steps
Rest 60 seconds
Turkish Get-Ups x 2 reps each arm
Rest 60 seconds
B.
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Balls
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.
5 sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes
B.
4 rounds for time of:
10 Hang Power Snatch (115/75#)
20 Box Jumps
5 sets of:
DB/KB Shoulder Press x 4-6 reps
Rest 60-90 seconds
Farmer’s Carry x 100 Meters
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press 95/65#
10 Pull-ups
Rest 4 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
10 Kettlebell Swings 70/53#
5 Handstand Push-Ups
4 sets, not for time, of:
Pistols x 5 reps each leg
Rope Climb x 2
Double-Unders x 50 reps
Conditioning
3 rounds, for working time of:
25 Wall Balls
400 Meter Run
-rest 3 min.
