A.
Every 2 minutes, for 16 minutes (8 sets) of:
Power Clean + Jerk
Build over the course of the 8 sets to today’s heavy.
B.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
C.
Against a 90-second running clock:
12 Kettlebell Front Squats* (32/24 kg KBs in each hand)
*Bar Muscle-Ups
Max Calorie Assault Bike
Rest 3 minutes between sets, and perform a total of FOUR sets.
Set 1: 12 Bar Muscle-Ups
Set 2: 10 Bar Muscle-Ups
Set 3: 8 Bar Muscle-Ups
Set 4: 6 Bar Muscle-Ups
Please adjust rep range and load with the goal in keeping the Kettlebell Front Squats and Bar Muscle-Ups unbroken. Don’t be scared to make the bike hurt a little!
D.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds