Max Effort Upper Body
Bench Press (close grip) : 1 Rep Max
Bench Press (close grip) 10-10-10
Then:
Complete as many rounds as possible in 10 mins of:
10 Push-up (hand release)s
20 Double Unders
10 Pull-ups
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Tate Press 3×12
MUST READ
Every 1 min for 10 minutes perform the following movements as a complex:
2 Power Snatches, 90% 1RM 1 Overhead Squat, 70% 1RM
Then:
Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 95/65 lbs
6 Overhead Lunges, 95/65 lbs 5
Box Jumps, 24/20 in
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Snatch Grip Deadlift 20-20-20
Max Effort Lower Body Back Squat (High Bar) : 1 Rep Max (deep as possible) Kettlebell Swing (Russian) 10-10-10-10-10 Then: Complete as many rounds as possible in 12 mins of: 9 Thrusters, 95/65 lbs 9 Toes-to-bars 9 Kettlebell Swing (American)s, 24/16 kg Buyout Back Squat 3×20 Pretty sure we’re going to see thrusters in the…
400m run or row
10 Squat Cleans 155/115
20 Toe to Bar
30 Box jumps 24/20
40 Russian Kettlebell swings 32/24 kg
50 Double-unders
40 Russian Kettlebell swings 32/24 kg
30 Box jumps 24/20
20 Pull-ups
10 Squat Cleans 155/115
400m run or row
WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch…
4 rounds for time of:
200 Meter Run
10 Deadlifts, 135/95 lbs
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Stretch and Mobilize anything and everything that’s sore, aching or hurt in preparation for 14.3
Dynamic Effort Upper Body 
Press 10×2 at 60% 1RM
Then:
Bear Complex 7-7-7-7-7
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Double Kettlebell Presses 5 sets of 5.
Andrea Ager performing a bear complex with 125 pounds. What you haven’t bought your ticket for her seminar on the 29th?! Seriously?? Do it now it will sell out.
Snatch : 1 Rep Max
Any style but must pass weightlifting competition judging standards
Then:
Every 1 min for 20 mins do:
10 Deadlifts, 225/155 lbs 10
Burpee (double push-up)s
Do Deadlifts on the even minutes and burpees on the odd minutes. Score is the total number of completed reps
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GHD Situps 4×20
Dynamic Effort Lower Body Front Squat 10×2 at 70% 1RM Hold bottom for 3 seconds and come up fast Band Deadlift 6×1 at 50% 1RM Then: 3 rounds for time of: 50 Double Unders 20 Banded Kettlebell Swings, 32/24 kg 20 Dimmel Deadlifts, 185/135 lbs Buyout 3×20 Straight Leg Deadlift Remember that if you are…
