In 7 minutes build to 65% of your recorded/current 1RM deadlift…
Then perform 1 max set @ 65% with good form.
*As soon as your neutral spine gives way the set is over.
Note: neutral spine is equal activation of lower back and abs to support the spine. (Shoulders should be back also)
In 12 minutes build to a 1RM Push Jerk
Every 3 minutes for 9 minutes:
30 Wall Balls 9/6kg
10 push ups
35 Wall balls
15 Push Ups
40 Wall balls
20 Push Ups
*super strict push up form focus
Every 2 minutes for 14 minutes:
5 reps Touch and Go Power cleans
-Building across each set until you hit a 5RM
*Focus on starting the movement by pushing through the ground versus pulling with the arms or back. And keep tension on in the hamstrings on the way down with shoulders over the bar and neutral spine.
Every 4 minutes for 16 minutes:
30 Double Unders
10 Toes to bar
10 Touch and Go Power cleans (60-70% of weight in the first part)
We work on being efficient holding position under fatigue and holding good form.
Measured in time per round, aim to hold the same time across all 4 rounds.
1 Round each:
200m Heavy Farmers carry (either with kettlebell or the handles)
Rest 2-3 mins
200m Deadball carry
Rest 2-3 mins
200m Pinch Grip Plate carry
60 sec forearm rubs and wrist shakes (haha!)
In 12 minutes build to a Heavy 1 rep of:
Snatch + Overhead Squat + Hang Snatch + Overhead Squat.
*Must complete each movement before starting the next.
40 Pull ups
40 Thrusters 35/25kg
40 Cal Row
*Penalty: if the thruster bar is dropped and not put down there will be a EXTRA 20 Cals added to your row!
In 7 mins find a 2RM weighted pull up
2 mins ON 1 min Off
20 box jumps ( not reactive)
Max Power cleans @ 70/50kg
3x 60 seconds Planks
Spend 15 minutes to find a 5RM.
It pays to find a 5RM with all 5 reps looking good, don’t count something that turned ugly, it won’t pay off in the coming weeks.
4 Rounds for time;
15 Bar Facing Burpees
12 Dumbell Snatches 25/17.5kg