Warm-Up | Performance
One set of:
Row x 500m, nasal breathing only
Followed by…
Two sets of:
Dumbbell Suitcase Deadlift x 8 reps, right
Dumbbell Waiter’s Carry x 50 feet, right
Dumbbell Suitcase Deadlift x 8 reps, left
Dumbbell Waiter’s Carry x 50 feet, left
If working on the Performance track, also complete one to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Then…
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean from 2″ Below the Knee + Jerk
(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)
Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
B.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20/15 Calories of Assault Bike
10 Box Jumps (30″/24″; jump up, step down)
A. 80/85/90/95/100/105/110/115/120kg (264 lb)
B. 4+60 (row)
A.

135/155/175/195/215/225/235/245
B.

320 reps (4 + 40 reps)
A. 205/215/225/235/245/255/260/260
B. 4R
A.185,205,215,225,235,245,250,235
B. 4+65
A. 85#/95/105/115/125/135/140/145
B. 4+30 on echo bike
A. 95, 105. 115, 125, 135, 135, 140, 145 failed x 2 then got it.
B. 4 + 44 RX. Ouch
105/115/125/130/135/140/145/145
DL 155
Bfb
21-15-9
4:06
4+51
A: 65lb, 85, 95, 95, 95,95, 105, 105
B: 8 box jumps left in 3rd end. Rx
A. 115, 125, 125, 135, 145, 155, 165, 185
B. 3 +33 DUs
A. 50/55/60/62.5/65/67.5/70/75kg(missed the jerk)
B. 4+10 reps(80SU)
A.105, 135, 165, 165, 175, 175, 180, 185
B. 3 rounds, 15 reps.