3 sets not for time:
30-60 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. Power clean & split jerk, build quickly to a tough single for the day
B. Push press, 3 x 10 touch-and-go @ shoulders light – focus on smooth reps; begin a set every 2:00
+
4 rounds for steady reps, pick up where you left off:
3:00 of [8 clean-grip deadlifts @ 185/125 + 8 bar-facing burpees + 16 alternating box jump/step-down or step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
4-8 weighted hip extensions, 2012
:60 front leaning rest on rings
3 rounds not for time:
30m med ball bear hug carry
5-15m handstand walk
+
A. Power clean, 5-5-5-5 touch-and-go moderate/tough; begin a set every 2:30
+
AMRAP in 16:00 w/a partner, trade off all work as desired but only 1 partner works at a time:
100 burpees
200 kettlebell swings, 70/53
400 double-unders
+
For time:
30/20 row calories @ 97%
+
gun show
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
Every :90 for 15:00 (5 sets):
1st: 3 power clean singles (drop and re-set each rep)
2nd: 4-6 DB floor press, 3010
+
Every :90 for 15:00 (5 sets):
1st: 10 tough kettlebell swings
2nd: 10 fast burpees w/2-hand tough to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work
3 sets not for time:
30-50 unbroken double-unders
5-10m handstand walk or :30 nose-to-wall hold
+
A. 2 push presses + 1 split jerk, 6 x 1 beginning light and building to moderate; begin a set every :90
B. Power clean, build to a tough touch-and-go double in 10:00
+
5 rounds for reps, pick up where you left off:
2:00 of [4 clean-grip deadlifts @ 225/145 + 6 push-ups or ring dips + 8 alternating box step-up/step-downs @ 24/20]
:60 rest
+
3 sets not for time:
5-10 weighted hip extensions, 2012
:30 top of dip hold w/palms forward
A. Squat clean & jerk, build to a tough (not max) single for the day
+
For reps/time:
4:00 of (3/2 muscle-ups + 6 power cleans @ 185/125)
4:00 rest
4:00 of (8 strict handstand push-ups or 4 wall walks + 40 double-unders)
4:00 rest
For time:
250m row
15 burpees
25 kettlebell swings, 70/53
15 burpees
250m row
+
3 rounds:
20 light reverse hypers
:30 hollow rock
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 5 controlled scap push-ups)
10:00 to establish a tough single power clean
3:00 rest
10:00 to establish a tough single close-grip bench press (index fingers just inside the knurling), 21X1 – note the tempo, pause under tension w/bar touching chest
+
AMRAP in 3:00:
10 kettlebell swings
10 burpees w/2-hand touch to target 4-8” above standing reach
+
5:00-10:00 coach-led mobility work
