3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, build to the heaviest single that still feels clean-able
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-1-1 perfect positions over load; :60 rest
B2. :15 top of dip hold + :15 bottom of dip hold, 4 x 1; :60 rest
+
21-15-9 for time w/a partner – P1 complete 21 squats, P2 21 squats, P1 21 burpees, P2 21 burpees, P1 21 pull-ups, P2 21 pull-ups, P1 21 sit-ups, P2 21 sit-ups, P1 15 squats, P2 15 squats, and so on…:
DB/KB goblet squats, heavy!
Pull-ups or Australian pull-ups
Burpees
Sit-ups
+
gun show
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull cluster, 3 x 1.1 @ 95-100% clean max; :10 between singles, 2:00 rest
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 2-2-2-2 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 4 x :30; :60 rest
+
Complete the following for time w/a partner w/only 1 working @ at time splitting all work as desired:
1600m run
100 toes-to-bar or sit-ups
100 push-ups
100 kettlebell swings
+
Not for time:
200m 1-arm Farmer’s walk, heavy
+
gun show
3 rounds not for time:
12 plate halos
12 prone T rows
:30 bottom of push-up hold, 1-2” off ground
+
A. Clean pull, 6 x 1 starting @ 90% clean max and building as long as there is speed at the hips; begin a rep every :90
B1. Clean-grip deadlift w/:01 pauses just off ground, just below the knees, and on the ground between reps, 3-3-3 perfect positions over load; :60 rest
B2. Ring dip support (top of ring dip) w/palms facing each other or turned out if possible, 5 x :30; :60 rest
+
10 rounds for time w/a partner, trade off completed movements:
200m run
15 wall balls
10 toes-to-bar
+
3 sets:
20 light reverse hypers
:30 hollow rock
+
gun show
A. Power snatch, build quickly to a single @ 75% max – nothing above!
B. Clean pull clusters, 3 x 1.1.1 starting @ 90% clean max and building a bit from there as long as speed at hips is there…; :10 between singles, 2:00 rest
+
Every 3:00 for 3 sets:
.5 mile Assault Bike
10 overhead squats, 65/45
+
Every 3:00 for 3 sets:
30/20 row calories
10-15 handstand push-ups
+
3 rounds not for time:
:20 heavy med ball bear hug hold
:20 L-sit accumulation
A. Clean pull, 5 x 1 @ 100% clean max; begin a rep every :90
+
3 sets even:
15 Assault Bike calories
15 power/muscle cleans, touch-and-go light up to 95/65
2:00 rest
+
3 sets even:
15 ski erg calories
15 shoulder-to-overhead light up to 95/65
2:00 rest
+
3 sets even:
400m run
2:00 rest
Post results to comments.
SCHEDULE NOTICE: next Saturday, 02.18.17, we will only be having a single class @ 0900 and the gym will be closed from 1000-1600 as we host a MovNat Workshop (info @ https://www.movnat.com/shop/1-day-elements-workshop-cincinnati-oh/)
3 sets not for time:
6 med ball over shoulder, light/moderate
6/side DB shoulder press from bottom of lunge (forward leg opposite of working hand), 21X1
+
A. Split jerk, 10:00 light/moderate tech work
B. 1 clean-grip deadlift + 1 clean pull, 5 x 1 @ 95-105% of clean max; begin a set every 2:00
+
Every 5:00 for 5 sets:
500m row
:45 double KB front rack hold, 53/35/hand OR :30 sandbag or med ball bear hug hold, tough
40 double-unders
