Clean & jerk
1×3@60%, 1×3@70%, 1x3@75%, 1×2@80%, 1×2@85%, 1×2@80%

(rest as needed between sets)

B.
Every minute, on the minute, for 15 minutes:
*Clean or Power Clean x 2 reps
Burpees over Barbell x 6 reps

*Load can vary from minute to minute. Post total amount successfully cleaned.

5 rounds 1min on / 1min off
3 power snatch @ 70%
rest of the min wall balls
-3 min rest -
5 rounds 1 min on / 1 min off
3-5 bar mu / 6-10 c2b
rest of the min hs walk max meters.

Each minute, do one high hang snatch, followed by hang snatch. Mark the heaviest weight used.

A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Rest one minute, and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep

For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there. You’ll have lots of opportunities over the upcoming weeks to hit new 1-RMs if and when your body is feeling good, so don’t push when your body isn’t responding to the stimulus.

Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light. Each set will obviously get much much harder. Try not to overextend too much. Work on keeping your midline tight and ribcage down when they get really hard. Would rather see a set of five with a flat lumbar spine than ten with the banana back. What is neutral grip? (http://www.mensfitness.com/sites/mensfitness.com/files/article_images/the-best-dumbbell-only-shoulder-workout-main_1.jpg)

Begin at 00:00
3 Rounds of:
12 Thrusters 60/40kg
6 Muscle Ups (Scale: 18 C2B Pullups)

Begin at 12:00
3 Rounds of:
12 Burpee Box Jumps
6 Squat Cleans 80/60kg

Being at 24:00
3 Rounds of:
12 Handstand Pushups
6 Overhead Squat 60/40kg

SP: 3x3 (80%, 85%, 90%)

13 rounds for time:

• 10 kettlebell taters 24/16 kg
• 8 dumbell shoulder to overhead 20/15 kg
• 3 burpees

13 rounds because Hercules has been around for 13 years.
10 and 8 put together makes 108, for the amount of current members.
1 burpee for each trainer.

B1: 45sek WallBalls
B2: 45sek Double Unders
vila 2 min
B3: 45sek KB Snatch/alt arm
B4: 45sek Double Unders
vila 2 min
B5: 45sek Walking Lunges KB
B6: 45sek Double Unders
vila 5 min x 2