A. Class
B. Clean Deadlift+Clean pull+squat clean+jerk (reset after clean pull)
build up to 5 heavy singles
C. 10 sets
20/16 cal sprint row
rest :90 between sets
A. Class
B. Clean Deadlift+Clean pull+squat clean+jerk (reset after clean pull)
build up to 5 heavy singles
C. 10 sets
20/16 cal sprint row
rest :90 between sets
A. Class
B. From mayhem compete
5 sets(new every 6min)
30/22 cal ski
20 ghd sit ups
20/15 cal ski
10 muscle ups (2 sets or less)
10/7 cal ski
A. Class
B. Snatch to 3×1
That is hit 3 heavy singles
Then 3×1
Snatch lift off+Snatch at 80%
C. 5 sets
1000m legs only assualt bike
200′ d ball bear hug(drop every 50′)
1000m bike(arms+legs)
100 yard sled push(4×45’/3×45’s)
3 min rest
Inspired by Mayhem|What is Rich Doing?
with a partner. If solo, 27-21-15-9/9-7-5-3 and remove the rope climbs.
0-15:00
50-40-30-20
Echo Bike Calories
20-15-10-5
Squat Snatch 135/95
4-3-2-1
Legless Rope Climb
15-30:00
50-40-30-20
Ski Calories
20-15-10-5
Squat Snatch 155/105
4-3-2-1
Legless Rope Climb
30-45:00
50-40-30-20
Row Calories
20-15-10-5
Squat Snatch 185/125
4-3-2-1
Legless Rope Climb
A. Class
B. Clean dead+Clean+Front Squat+Clean
Build up to 5 heavy sets
Full cleans and drops from the top after deadlift and front squat.
C. Every 5 minutes x 20 min
45/35 cals
10/7 strict hspu (max two sets or kip to finish)
100’ Kb farmer carry 88’s/70’s
if you don’t make sub 5 minutes rest 1 min after each set and keep working for the same 20 min clock.