A) Do something awesome! Then do something awesome again!
Conditioning:
1 min rounds
Sled pushes (#140#90)
GHD sit ups
Zurcher Squats (#135#95)
GHD Hip Extensions
Dumbbell Plyo box step ups (#45#25)
X 3
With three min rest between rounds.
A) 1 Wall Walk + Hand stand walk to end of mat and further if you can.
- Make sure to have the front role out of handstand perfect before attempting to walk off the wall forward.
- Work for 15 min or so.
B)
"Lynne"
Body Weight Bench Press
Pull Ups
5 Rounds Max Reps (no time component)
Part A: Dumbbell BSS
- 4 x 10 AHAP
- 60 Sec Rest
Pendlay Row
- 4 x 10
- 60 sec Rest
Part B:
- 30 power cleans for time (#155#105)
Part C:
- 100 DU
- 10 TTB
- 10 HSPU
- 75 DU
- 20 TTB
- 10 HSPU
- 50 DU
- 30 TTB
- 10 HSPU
Part A:
10 Back Squats @70% of 1RM
60 Sec Rest
10 Ring Rows (feet up on platform)
60 Sec Rest
x 4
Part B:
3 ME sets of strict Pull Ups. (hold 5 Seconds at the top)
Part C:
30 Sec of DU
30 Sec of Thrusters (#45)
30 Sec of Rest
5 Rounds
A) 15 min to find you best 3 rep Front Squat
B) 15 min to find your best 3 Rep Push Press from the ground
C) 3 heavy d-bell clean and jerks
6 step down box jumps (#2#1)
9 HRPU
4 rounds
Clean and jerks should be so heavy that you have to freakin jerk it. =-)
Once your second foot returns to the recovery position on the floor explode back to the box. As fast as a mouse trap. Bam!