10 min airdyne
10 min rowing

Hang clean practice up to 115#

2 rounds:
40 double unders
20 pistols
20 kb swings (24kg, American)
rest 4 min

2:08, 2:08

A) In 5 sets build to heavy front squat

55kg x 3
65 x 2
75 x 1
85 x 1
90 x 1

B) In 6 sets build to 85% of 1RM clean and jerk

55kg x 2
58 x 2
62 x 1
64 x 1
66 x 1
68 x 1

C) EMOTM 2 hang cleans
95-105-115-125-135-145 failed a bunch here

A. Take 10-15 minutes to build to a heavy Close-Grip Bench Press

95-115-125-130#

B.Close-Grip Bench Press
*Set 1 – x 2 reps @ 90% of today’s heavy single
*Set 2 – x 3 reps @ 85% of today’s heavy single
*Set 3 – x 4 reps @ 80% of today’s heavy single
*Set 4 – x 5 reps @ 75% of today’s heavy single
*Set 5 – x 6 reps @ 70% of today’s heavy single
Rest no more than 60 seconds between sets.

120-110-100-95-90

C.Three rounds for time of:
20 Burpees
30 Chest-to-Bar Pull-Ups
40 Kettlebell Swings (16 kg American)

21:53 ripped hands

A.Three sets, not for time, of:
Butterfly Pull-Up x 10-12 reps
Handstand Walk x 10-15 Meters
L-Sit x 30-45 seconds

done

B.Take 12-15 minutes to build to a heavy Clean & Jerk

45-50-55-60-65-70-75-80kg new PR!!!

C.Three sets of:
Clean Pull x 5 reps @ 100-105% of 1-RM Clean
Rest 60 seconds
Supinated-Grip Weighted Chest-to-Bar Pull-Up x 2-3 reps
Rest 60 seconds

Clean pulls: 80kg, C2B 9#, 12#

D.Front Squat
* Set 1 – 3 reps @ 80% of 1-RM

* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 70%
* Set 5 – 5 reps @ 75%
* Set 6 – 5 reps @ 80%
* Set 7 – 5 reps @ 85%
Rest 2 minutes between sets.

73kg-85-93 (new PR)-65-70-75-80

35 min swim 1300yd

7 rds
400m row
10 pushups
20 situps
30 squats
40 sec plank hold

5 rds
1000m row
10 thrusters
10 pushups
10 situps
5 pullups

4 RFT
30 squat cleans (95/65#)- 95 then 75
30 box jumps (24/20") (Normal Badger would be pull-ups)
400m run

FOR STRENGTH: 10-8-6-4-2
Double KB thrusters
Strict Pullups (18 lb, 18, 35, 53, 53)
Deadlift (315 x 10, 365 x 8, 405 x 6, 455 x 4, 515 x 2)

Finisher:
Double kb thrusters (53/35)
burpees
5-10-15-10-5
*What's worse than barbell thrusters? Double kettlebell! Enjoy the moment and relish the discomfort.