- 2:00 Machine of Choice
- 5E World’s Greatest Stretch
- 8 Push-Up w/Alternating Toe Touch
- 12E Deadbug
Then, perform 2 rounds of the following:
- 5E Front Rack Elbow Rotations
- 3 Hang Muscle Cleans (2nd Round: Hang Power Cleans)
- 3 Push Press (2nd Round: Push Jerk)
A) Every 2:00 for 8:00 (4 Sets)
- 7 Hang Power Clean + 7 Shoulder to Overhead (115/75)
B) Every 1:45 for 7:00 (4 Sets)
- 5 Hang Power Clean + 5 Shoulder to Overhead (135/95)
C) Every 1:30 for 6:00 (4 Sets)
- 3 Hang Power Clean + 3 Shoulder to Overhead (155/105)
* Level 3: RX
* Level 2: Barbell (95/65 - 115/75 - 135/95)
* Level 1: Barbell (75/55 - 95/65 - 115/75)
* Athlete Notes: These are to be treated as unbroken barbell complexes. The goal is to not drop the barbell and perform these in a smooth fashion, not having to pause between reps. If this is not possible, drop weight so that you can do this. Score is weight used for each Part (A-C).
3 Sets: 3:00 AMRAP (3:00 REST)
- 18/15 Calorie Ski
- 20 Alternating DB Snatch (50/35)
- AMRAP Burpee Box Jump Over (24”/20”)
* Level 2: 15/13 Calorie Ski, DB (35/25)
* Level 1: 13/11 Calorie Ski, DB (25/15), AMRAP No Push-Up Burpee Box Jump/Step Over
* Goal: 12+ Burpees/Set
* Athlete Notes: Move at a slightly faster than moderate pace on the ski (<1:15) but at a pace that allows you to get right on the DB Snatches. DB Snatches should be at a weight where you are confident that you could perform these unbroken but at the most, performing them in 2 sets with a quick rest. You want to have :45+ to get over to the box and move quickly trying to accumulate reps. Keep telling yourself that you will have a substantial amount of rest for a full recovery to try and match or best your score from the previous round. Score is your burpees performed for each round.
Minute 1: :20E Lizard + Half Kneeling Hamstring (R)
Minute 2: :20E Lizard + Half Kneeling Hamstring (L)
Minute 3: :20E Twisted Cross