Warm up: 3 rounds at an easy pace 200m Jog, 10 air squats, 20 mountain climbers, 20 foot duck walkPre-mobility: Barbell bottom squat x 2min
Health and Fitness
Every minute, for 24 minutes (6 sets)
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – DB x2 Romanian Deadlift x 10 reps @ 2011
Minute 3 – Anti Rotation Press x 10 Left
Minute 4 – Anti Rotation Press x 10 Right
B. 3 sets:
3mins to complete 400m Run, then as many KBS in Remaining time
Rest 1 min
Classic:
A. Every 2:30min x 7sets:
Clean and Jerk
*Set 1 – 2 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%+
*Set 7 – 1 rep @ 95%+ (potentially a new PR)
B. In Partners, split reps as needed
3mins to complete 30 power cleans (RX 155/105, SC 95/65)
3mins to complete 30 power cleans (RX 185/125, sc 135/85)
3mins to complete AMRAP power cleans (RX 205/155, sc 155/105)
C. Optional: 3 sets:
C1. MB Russian Twist x 30 @1111, rest 10s
C2. Plank with feet on MB x 45s, rest 60s
D. Mobility = T-spine smash, banded bully