8 x 2-Minute Rounds
3 High-hang Cleans + 1 Jerk (Working Between 95-135)
8 x 1-Minute Rounds
3 Back Squats (165)
10 x 1-Minute Rounds
1 Banded Deadlifts (190 +Stand on Purple Band)
3 Hard* Sets
Back Rack Lunges (95)
*Today's Hard Set is 2-3 Reps Shy of Failure
Jerk Balance + Split Stance Strict Press + Recover
5 Sets of 1 + 5 + 1 (70)
5 Rounds FIT
10 Pull-ups
10 Push Press (65)
10 Box Jump-overs (16")
3 x Hard* Super Sets
a. Double DB Decline Bench Press (30s)
b. Double DB Bent-over Rows (30s)
c. Weighted Sit-ups (As Heavy As Possible)
*Today's Hard Sets are 2-3 Reps Shy of Failure
8 x 1:45 Rounds
3 High-Hang Snatches (Working Between 75-105)
Safety Squat Bar (SSB) Squat*
1 Set of 5 (85)
1 Set of 5 (115)
1 Set of 10 (140)
2 Sets of 10 (130)
*The SSB is ~60lbs, so keep that in mind as you load the bar up.
4 x 1:30 Rounds
3 Snatch Pulls (120)
For Quality
30 Turkish Get-ups (15)
10-Min Time Cap
3 Rounds For Time
200m Run
10 Hang Power Cleans (75)
-----Rest 6 Minutes-----
Then,
21-15-9 Reps for Time
Burpees
Toes-to-bars
8 x 1-Minute Rounds
3 Bench Presses (115)
8 x 2-Minute Rounds
3 Split Jerks (Working Between 95-135)
3 x Hard* Super Sets
a. Double DB Chest Flys (20s)
b. Double DB Reverse Flys (10s)
c. Russian Twists (20)
*Today's Hard Sets are 2-3 Reps Shy of Failure
1 Max Set
Push-ups