500 m row or 400 m run
2 rounds of
7 Devils Press https://www.youtube.com/watch?v=IyvEJWLY14Q
7 DB cleans (2 DB’s)
150 m run
Take exactly 10 min. to find your max Clean for the day.(power or squat)
3 Four minute AMRAPS, resting 3:00 between:
27/21 Calorie Row
21 Dead lifts
15 Burpee Box Jumps
Dead lift weight
Round 1 – 225/155
Round 2 – 185/125
Round 3 – 155/105
Start each AMRAP with the row.
Score is total reps, 63 for men and 57 for women per round.
Monday (Session One)
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps
Built over the course of the three sets.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Push Press + Overhead Squat x 1 rep
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
In 15 minutes, establish a 3-RM Hang Snatch
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Power Clean
*Sets 3-4 = @ 75% of 1-RM Power Clean
*Sets 5-6 = @ 80% of 1-RM Power Clean
(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)
In 15 minutes, establish a 10-RM Back Squat
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
10 min of hand walking practice, 50 GHD sit-ups during your breaks.