4 rounds of:
5 bar push ups
7 deadlifts 95/65 (115/85) (135/95)
9 hanging power cleans
** rest 2 minutes
4 rounds of :
5 goblet squats (35/25) (rx+=50/35)
7 Toes to bar (eyes) (waist)
9 Alt arm DB snatches
** rest 2 minutes
4 rounds of:
5 burpees
7 single DB box step overs
9/7 cal bike
* 0:00-9:00
6 BAR PUSH UPS
4 DEADLIFTS 115/85 (135/100) 155/110
2 H.P. CLEANS
* 10:00-19:00
3-6 SKILL LEVEL PULL UPS / MU
10 V-ups (RX+=15 V-ups)
* 20:00-29:00
10 Alt arm DB snatches
10 TTB
* 30:00-40:00
ALL ATHLETES WORKING AT THE SAME TIME. 12/10 CAL ROW — 12/10CAL BIKE — 200 RUN ** THE PERSON WHO WAS WORKING LAST ON THE PREVIOUS COUPLET START WITH THE RUN. Dont wait to run, as soon as you finish the bike, start running. You get rest if you catch the person in front of you and have to wait for a machine!
9:00-9:20 work to a heavy complex of:
3 Deadlifts
2 Hang cleans (power or squat)
1 Split jerk
* 0:00-9:00
4 DEVIL PRESS 35/25 (RX+=50/35)
1 ROPE CLIMB (RX+=RAFTERS) (PRO=LEGLESS)
* 10:00-19:00
3-7 Skill level pull ups (strict/kipping/butterfly/ring-bar MU…)
3 BURPEE BOX JUMP OVERS
* 20:00-29:00
3 hang Squat SNATCHES 95/65 (115/85) (135/95)
30 D.U. (:30 PRACTICE)
* 30:00-40:00
3 SAND BAG CLEANS OVER THE SHOULDER 100/70 (150/100)
6 HSPU UNBROKEN (STANDARD-STRICT-DEFICIT)
XFCandVBBC 