A.
Every 90 Sec for 8 rounds (12 minutes):
3 Push press – No jerks
B.
Strict Press (12 minutes)
10 @ 70-75%
10 @ 70-75%
Max Effort
If last weeks final set was
Less than 8 – Drop Weight
8-12 Reps - Add 0-5 lbs
12 + Reps – Add 5 – 10lbs
15+ Reps – Add 10+ Lbs
C.
For time: (12 minute cap)
100 Kettlebell Single Arm C&J
Alternate arms as needed
Each time the KB is set down is 5 Pushups
A.
Every 90 Sec for 12 Minutes
Snatch + Hang Snatch + OHS
B.
Back Squat
10 @ 70-75%
10 @ 70-75%
Max Effort
If last weeks final set was
Less than 8 – Drop Weight
8-12 Reps - Add 0-5 lbs
12 + Reps – Add 5 – 10lbs
15+ Reps – Add 10+ Lbs
C.
2 Rounds for reps:
3 Min Max Row/Bike
2 Min KBS (70/53)
1 Min Rest
3 Min Max Row/Bike
2 Min Situps
1 Min Rest
A.
Bench Press
10 @ 70-75%
10 @ 70-75%
Max Effort at 70 -75%
B.
Deadlift
10 @ 70-75%
10 @ 70-75%
Max Effort at 70 -75%
C.
AMRAP x 16:
10 Cal Row
10 Push Press 135/95
200m Run
20 Situps