6:30-9 am For time:5 power cleans20 dumbbell bench presses100 double-unders10 power cleans20 dumbbell bench presses100 double-unders15 power cleans20 dumbbell bench presses100 double-unders ♀ 105-lb cleans, 35-lb DBs♂ 155-lb cleans, 50-lb DBs Rest, then, Accumulate 2 minutes in an L-sit hold. *Focusing on quality, accumulate 2 minutes in as few sets as possible. Scale:For time:5 power […]
7:30-9:30 am 4 rounds for time of:Row 500 meters50 double-unders5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats] Scale:3 rounds for time of:Row 300 meters50 single-unders5x [1 push-up + 1 wall walk]
6:30-9 am Complete as many rounds as possible in 20 minutes of:Run 400 metersMax-reps strict pull-ups + kipping *If you have strict pull-ups, but are unable to perform at least 7 reps, begin each set with strict pull-ups until failure, and then stay on the bar for kipping pull-ups. Scale:Complete as many rounds as possible
6:30-9 am 21-15-9 reps, for time of:Hang power cleansBurpees At the top of each burpee, make contact with a target that is 3 inches above your reach. ♀ 75 lb ♂ 115 lb Scale: weight
6:30-9 am 5 rounds, not for time of:Accumulate 30 seconds of L sitsAccumulate 1 minute in a handstand hold250-m row Scale: seated leg raises, plank holds
6:30-9 am 7 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps ring dips Rest 2 minutes between rounds. ♀ 105 lb ♂ 155 lb Scale:5 rounds, 1 minute each, of:3 thrusters60-yard shuttle sprint (5 yards, 10 yards, 15 yards)Max-reps bench dips Rest 2 minutes between rounds. ♀ 55 lb
7:30-9:30 am 15 minutes to build to a heavy single power snatchThen,Power snatch 2-2-2-2-2 at 80% Scale: skill work
6:30-9 am On a 20-minute clock:Jog 1 mileThen perform as many rounds as possible of:5 assisted push-ups10 lunges20 sit-ups Scale: reduce volume
