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
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to a tough single in 10:00
B. Power clean, build to a tough touch-and-go triple in 10:00
+
AMRAP in 15:00:
150 double-unders
1000m row
50 burpees
+
3 sets not for time:
10 unweighted hip extensions, 2012
:30 top of dip hold w/palms forward
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build to 80-90% of 1RM and accumulate 6-10 singles there according to feel – moderate tech work, nothing maximal or shaky
+
5 sets for even times, switch movement order each set:
10 burpees
10 box jumps w/step-down, 24/20
10 deadlifts, light up to 185/125
20 row calories
40 double-unders
2:00 rest
5:00-10:00 handstand hold or walk practice
+
A. Split jerk, build quickly to a tough single for the day, then accumulate 3-6 singles @ 80-85% of that according to feel
B. 1 snatch-grip deadlift + 1 snatch pull, 5 x 1 95-105% of snatch max; :10 between movements, 2:00 rest
+
4 sets for even times, switch movement order each set:
5 wall walks
10 touch-and-go deadlifts, light up to 185/125
500m row
50 double-unders
2:00 rest
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
