A.
Split Jerk
*Set 1 – 55%
*Set 2 – 65%
*Set 3 – 75%
*Set 4 – 80%
*Set 5 – 85%
*Sets 6-8 – 90%
Rest as needed
B.
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
*Set 7 – 2 reps @ 95%
Rest 2-3 minutes between sets.
C.
Three sets for max reps of:
60 Seconds of Thrusters (95/65 lbs)
60 Seconds of Double-Unders
Rest 60 seconds
60 Second Row or Bike Erg (for calories)
60 Seconds of Burpees Over Erg or Burpee to 6″ Touch
Rest 2 minutes
*Each set will take 5 minutes. Total workout time will be 19 minutes including rest. Focus on your breathing and try to keep your heartrate as low as possible. Stay consistent across the three sets.
D.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds