Health:
A. Three sets of:
A1. Turkish Get-Ups x 6 reps (3 each arm), Rest 45 seconds
A2. Goblet Squats x 12 reps @ 32X1, Rest 45 seconds
A3. Side Plank x 45 seconds each, Rest 45 seconds
B. For time:
Row 1000 Meters
40 Alternating Step ups
60 Kettlebell Swings
Classic:
A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
B. For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)