Dynamic Effort Upper Body
Back Squat (High Bar) 7×3 at 60% 1RM
Band Deadlift 7×1 at 50% 1RM
Then:
3 rounds for time of:
10 Thrusters, 95/65 lbs
25 AbMat Sit-ups
20 Overhead Squats, 95/65 lbs
30 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
Handstand Holds
3×20 Hollow arch on the bar
100 Banded Good Mornings
15-12-9-6-3 reps, for time of:
Chest-to-bar Pull-up
Clean & Jerk, 135/95 lbs
Push-up
Then:
Complete as many rounds as possible in 5 minutes of:
Clean and Jerk 95/65
Kettlebell Press : 1 Rep Max This is a single arm RKC/SFG style press with no leg bend at all. Work left and right as you progress and your ultimate max will be with your strongest side. Double Kettlebell Push Press 5-5-5-5 Then: Two rounds of the following for time: 40 Sit-up (standard)s 30…
Every Minute on the Minute for 10 Minutes: Power Snatch 3 reps Choose largest load possible while maintaining proper foot placement and solid lockouts. Then: Complete as many rounds as possible in 20 mins of: 5 Sumo Deadlifts, 275/185 lbs 15 Split Jumps 1 Gasser Buyout Straight Leg GHD 3×20 use bands or weight Handstand…
Front Squat : 3 Rep Max
Romanian Deadlift 5-5-5-5-5
Then:
For time:
21 Squat Cleans, 135/95 lbs
21 Wall Balls, 20/14 lbs
3 Muscle-ups
15 Squat Cleans, 135/95 lbs
15 Wall Balls, 20/14 lbs
3 Muscle-ups
9 Squat Cleans, 135/95 lbs
9 Wall Balls, 20/14 lbs
3 Muscle-up
Buyout
Straight Leg GHD 4×20
Handstands
Every Minute on the Minute for 10 minutes:
3 power cleans
pick heaviest load possible while maintaining proper foot placement.
Then:
3 rounds for time of:
10 Turkish Get Ups, 24/16 kg
15 Toes-to-bars
20 Push-ups
50 Double Unders
Buy6ut
Handstand Holds
Bench Press : 3 Rep Max Weighted Pull-up: 3 Rep Max Work to heaviest set of three in both exercises. If you don’t yet have a dead hang pullup use as light of band possible with a spotter to assure chin over the bar. Then: 21 Pull-ups 21 Shoulder-to-Overheads, 115/75 lbs 2 Rope Climbs 15…
