B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

D.
Four sets for max reps of:
45 seconds of Alternating Reverse Lunges (185/125 lb – back rack)
Rest 45 seconds
45 seconds of Supinated-Grip Strict Pull-Ups
Rest 45 seconds

**OPTIONAL CONDITIONING WORK
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work…preferably 3-4 hours prior to or after today’s primary work.

Three sets of:
Row 1500 Meters @ 80% of your 500m pace
Rest 4-6 minutes

10 Rounds of:

10 GHD Situps
10 Toes-to-bar

4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec.

Total 105 min

2 sets of:
10 double KBS 12 kg, 8 box step ups with 12 kg KB, 10 wall ball 9 kg

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)> 12 kg
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) >
6 box step ups 12 kg
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 10

Avg/max HR 180/188

D.
2000 m row

3 sets for quality:
15 unbroken pull ups
10 push ups
Rest 2 min between sets.

AMRAP 30'

5 Hspu
15 kcal Skierg
10 back squat 60kg

Hver runde, legg til 10 kg

Total 120 min

3 sets of:
10 box jump, 5 OHS, 200 m row, 10 lunges

BMU practice for 10 min

A.
Six sets of:
Drop Snatch x 1 rep
Rest as needed
Build over the course of the six sets to your heaviest drop snatch.
25 27.5 30 32,5 35 35

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch
(Last performed on August 11, 2014.)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 65% of 1-RM
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 75%
*Set 5 – 4 reps @ 85%
*Set 6 – 2 reps @ 95%
*Set 7 – 3-4 reps @ 90%
*Set 8 – 3-4 reps @ 90%

D.
Three rounds for time of: > easy pace
12 Toes to Bar
12/9 Strict Handstand Push-Ups >
kipping, 4 x abmat + 10 kg plates, 5 x abmat
6 Overhead Squats (185/125 lbs) = 57 kg > 35 kg

Results: 5.17, 6.44, 6.35 = 18.38

Total 105 min

3 sets of:
10 T2B, 10 box jump, 10 air squat

Skillwork: BMU practice for 20 min, 6 sets, best yellow band

A.
Three sets of:
60 seconds of L-Seated Legless Rope Climbs > strict pull ups
10 10 9
Rest 30 seconds
30 seconds of Left Leg Weighted Pistols (24/16 kg) > no weight
7 7 9
30 seconds of Right Leg Weighted Pistols (24/16 kg) > no weight
8 9 9
Rest 30 seconds

B.
Take 10-15 minutes to build to a heavy-ish Clean, and then…
20 30 40 45 45 50

C.
Every minute, on the minute, for 10 minutes:
10 Burpees Over the Barbell > 8
(two-foot jump, two-foot land, lateral is fine)
1 Clean
Score will be the sum of your successful clean attempts.
52.5 - 50 50 50 47.5 47.5 47.5 47.5 47.5 = 440 kg

D.
For time:
Run 800 Meters > row
20 Front Squats (225/155 lbs) = 70 kg > 52.5 kg
Run 800 Meters > row
20 Deadlifts (315/205 lbs) = 92.5 kg > 80 kg
Run 800 Meters > row

Result: 23.57
Avg/max HR 157/182

E.
500 m row

Total 105 min

3 sets of:
200 m row, 10 wall ball, 10 lunges
mobility
Overhead squat 5x20 5x30 3x35

A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps
*Sets 1-2 – 55% 47.5
*Sets 3-4 – 65% 55
*Sets 5-6 – 75% 62.5
*Sets 7-8 – 80% 67.5
*Sets 9-10 – 85% 72.5

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)
Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

D.
Three rounds for time of:
10 Bar Muscle-Ups > 10 C2B
15 Strict Handstand Push-Ups >
kipping, 10 x abmat + 5 x abmat + 5 kg plate under
20 Push Press (135/95 lbs) = 43 kg > 37.5 kg

Results: 8.58, 11.00, 11.00 = 30.58
Avg/max HR 163/188

E.
For time:
40 pull ups
EMOM 12 / min, 3.14

500 m row