A double under practice B 8×3 horizontal pulls on bar C every minute on the minute for 30 minutes 2 snatches start with 5kg bar males increase weight by 2kg each minute, females by 1kg after failure, decrease to 1 rep every minute and…
A 2 jump overs every 90 seconds 5 times B kipping pull up practice C every minute on the minute for 10 minutes 3 hang power cleans (60kg/40kg) 3 single arm dumbbell overhead squats (15kg/10kg)
A butterfly pull up practice B every minute on the minute for 20 minutes 1 power snatch and 1 overhead squat increase weight every minute C fight gone bad three rounds of 1 minute wall balls (9kg/6kg, 3m/2.7m) 1 minute sumo deadlift high pulls…
A single leg kettlebell deadlift variations B 3x max rep chin ups C 5 rounds for time of 2 shoulder to overhead (60kg/40kg) 4 pistols 6 lunges 8 air squats 10 calorie row
A technical 8 rep max back squat (3 working sets) B 7×5 floor presses C every minute on the minute for 12 minutes 3 dumbbell snatches (25kg/17.5kg) 20 seconds single arm dumbbell overhead hold (25kg/17.5kg
A build up to a heavy hang power clean + power clean B single leg kettlebell deadlift variations C handstand walk practice D 15-12-9-6-3 reps of thrusters (30kg/21kg) burpees over the bar
A technical 1 rep max split jerk B chest to bar pull up practice C 1, 2, 3, … unbroken kettlebell swings (24kg/16kg) for reps in 10 minutes D back squat rack max weight walk
