Every 250m you will do a 30 yard sled push- body weight
12 pull ups
9 burpees over bar
Max cals on bike
Rest 2:00
12 pull ups
9 burpees over bar
Max cals on bike
2:00 rest
12 pull ups
9 burpees over bar
Max cals on bike
2:00 rest
12 pull ups
9 burpees over bar
Max cals on bike
2:00 rest
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
**Linear at 70% 1rm**
250m Row, 15 Pull-ups, 4 Deadlifts
250m Row, 15 Pull-ups, 6 Deadlifts
250m Row, 15 Pull-ups, 8 Deadlifts
250m Row, 15 Pull-ups, 10 Deadlifts
**Barbell Pounds: 225/155 (60%)**
**Goal – 14 min**
**Cap – 18 min**
10 dB curls
10/7 dips or bench dips
15 hip ext
Rest 3 min
Rest 3 min
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
**OH hold can be barbell, dumbbell, or kettlebell…choose a weight you can hold for the entire :30**
**Plank hold difficulty can increase with weight or hold on rings with feet on box**
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
600 Meter Medball Run (200m each)
**Split work as needed. Only 1 running at a time**
**Cap – 30 min**
1 "3-Pause" Power Snatch
1 Power Snatch
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
**Build from 65% power clean / finish heavy as possible**
12 Power Snatches (95/65)
Rest 3 Minutes
8 Power Snatches (115/85)
Rest 3 Minutes
4 Power Snatches (135/95)
**Snatch % – 45 / 55 / 65**
**Goal – 2+**
:30 fast bike
:30 mod bike
1:00 mod run
:30 rest
12 plate g2oh 35/25/15
30 yard plate push or box
3 ring rows or bar rows
3 push ups or ring push ups
10 hang clean and press
(DB or barbell)
10 burpees over bar/du
1 Power Clean
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
**Build from 65% power clean / finish heavy as possible**
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)
**Bar should be scaled to 70% push jerk…1 bar per person so don’t have different weights for each lift**
**Push jerks should IDEALLY be unbroken but 1 break at most!**
**Goal – 16 min**
**Cap – 20 min**
10 leg curls with sliders on feet
20 mtn climbers with feet on sliders
1:00 mod row
12 sit ups
9 medball cleans