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 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
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic mobility work – coach-led
For time, w/a partner, to the tune of “12 Days of Christmas” (so 1 thruster, then 2 front squats + 1 thruster, then 3 push presses + 2 front squats + 1 thruster, and so on…):
1 thruster
2 front squats
3 push presses
4 hang power cleans
5 sumo deadlifts (wide stance, hands inside feet)
6 alternating reverse lunges
7 push-ups
8 alternating 1-arm snatches
9 sit-ups
10 alternating 1-arm rows
11 burpee deadlifts
12 wall walks
+
Optional:
Abs, bis, & tris of choice
Sled drag
Sandbag carry
Run, row, Assault Bike, and/or ski erg @ easy pace
5 rounds of(1/side Turkish get-up + 1-5 strict pull-ups or :05 chin-over-bar hold)
Every :90 for 15:00:
Intervals 1-5: 1 snatch-grip deadlift, 31X1 – add weight each set as long as positions are solid
Intervals 6-10: 4-6 DB push presses, 21X1 – add weight each set as long as lockout is strong
+
Death by kettlebell swing & burpee, continue to the next minute only if you complete all required reps:
Minute 1: 1 Russian kettlebell swing + 1 burpee
Minute 2: 2 Russian kettlebell swings + 2 burpees
Minute 3: 3 Russian kettlebell swings + 3 burpees
and so on up to
Minute 10: 10 Russian kettlebell swings + 10 burpees
+
5:00-10:00 coach-led mobility work
